Top healthy diet for adults

If you are wondering how to eat healthy food, here are 10 incredibly healthy diet for a better lifestyle for young people.

▲ Assorted sliced fruits in white ceramic bowl. Photograph: Pexels

Teenage years are a crucial time for growth and development, so it's necessary to eat a healthy, diverse diet to provide the energy and nutrition you need for school, sports, and extracurricular activities. Here are what you need:

1) Eat three meals a day - breakfast, lunch and dinner Make sure to include in your meal at least one piece of fruit or vegetables (which are high in vitamins and minerals) and plenty of starchy foods like whole wheat pasta, wholemeal bread in each grain. Consume at least five portions of fruits and vegetables per day.

2) Eggs

Eggs are one of the most nutrient-dense foods available. they are an excellent source of low-cost, high-quality protein. The egg white contains more than half of the protein in an egg and also contains vitamin B2 and less fat than the yolk. Selenium, vitamin D, B6, B12, and minerals like zinc, iron, and copper are all plentiful in eggs. The NHS advises to introduce eggs early on in weaning because they're such a good source of protein, vitamins and minerals.

3) Salmon

Salmon is an oily fish that is extremely common due to its delicious taste and high nutritional content, which includes protein and omega-3 fatty acids. It also contains a small amount of vitamin D. Salmon is a good source of protein, which is essential for bone health, preventing muscle loss, and aiding in the healing and repair of the body. Its high astaxanthin content can help to maintain skin elasticity, reduce ageing signs, and protect skin from UV damage.

Marah Daher, is passionate about maintaining a healthy lifestyle and keen on following a healthy diet. She says that following a good diet that is enriched in fruit and vegetables helped her maintain good health and well-being . She now feels more healthier and fit than before when she would eat a lot of junk food and drink soft drinks.

4) Apples

Apples contain a lot of fibre, vitamin C, and antioxidants. They're filling and make an excellent snack if you're hungry in between meals. Apples are a fruit with no fat or chemical additives and high fibre and water content. So it's self-evident that eating apples rather than, say, a bag of chips or a bar of chocolate is a healthier food option that will result in less weight gain. More importantly, it can prevent some health problems such as heart disease, cancer and diabetes. Healthline has further information on the benefits of apples. Marah says that her doctor prescribed her to eat apple everyday to avoid the stomach pain she has and to reduce IBS symptoms.

5) Dairy Products

You need a lot of calcium as a teenager since your bones are increasing in size and density. According to the British Nutrition Foundation , the precise age at which the amount of bone tissue in the skeleton (known as bone mass) peaks is unknown, however it is believed to occur between the ages of 18 and 25 years, when bones reach their greatest strength and density. At least 90% of peak bone mass is acquired by the end of your adolescent years, making adolescence the optimal period to 'invest' in your bone health. Dairy products such as milk, yogurt and cheese are good sources of calcium.

6) Chicken Breasts

▲Sliced chicken with ketchup. Photograph: Pexels

Chicken breast is rich in protein but low in fat and calories. It's a fantastic source of a variety of nutrients. If you're not eating a lot of carbs, you can eat fattier cuts of chicken. Chicken consumption can help to develop stronger muscles and encourage healthy bones, reducing the risk of accidents and diseases like osteoporosis.

7) Red meat and liver

As an adult, it is your chance to increase your iron levels. It is critical to consume a variety of iron-rich meals, especially for women who lose iron throughout their menstrual cycle. Iron is required for the formation of red blood cells, which transport oxygen throughout the body. According to Healthline, The Intake for iron for boys between the ages of 14 and 18 is 11 mg. This helps to sustain the growth spurts that are normal at this age (3Trusted Source). Teenage girls require 15 mg of iron per day more than boys their age. This is due to the fact that they must not only stimulate growth but also compensate for iron lost during menstruation.

8) Brown Rice

▲Brown rice. Photograph: Pexels

Rice is one of the most widely consumed cereal grains, with more than half of the world's population eating it as a staple meal. Brown rice is fairly nutritious, with a decent amount of vitamin B1, fibre, and magnesium, which can help make you less vulnerable to heart disease and stroke. Marah says that as young she prefers brown rice to white because it is less fat and higher in fibre and magnesium which therefore help improve iron level in body.

9) Peanuts

Peanuts (which are legumes, not true nuts) are delicious and rich in vitamins, minerals, and antioxidants. Peanuts have been related to weight loss in many studies. Take it easy on the peanut butter, since it is high in calories and easy to eat too much of. Peanuts reduce cholesterol levels, which helps to prevent heart disease. They can also reduce the risk of a heart attack or stroke by stopping small blood clots from forming. Protein-rich foods can help you feel satisfied while consuming fewer calories.

10) Strawberries

Strawberries are a nutrient-dense fruit that is low in both carbohydrates and calories. They're high in vitamin C, fibre, and manganese, and they're still one of the most delicious foods on the planet. Strawberries are sodium-free, fat-free and cholesterol-free snack. They are a good source of potassium and are among the top 20 fruits in terms of antioxidant energy. Marah adds that her favourite fruit is strawberry because it helps her feel less anxious especially when her mood is low and therefore she feels great.