What do you want to eat?

In this brief article, we will answer the question, “What do you want to eat?”,  and provide information on whether fish can be consumed, why eggs should be consumed, and whether yogurt should be consumed.

What do you want to eat?

You would want to eat nuts. This is because nuts contain a good amount of fiber. Fiber can help in improving satiety. It can keep the stomach full and prevent individuals from overeating.

Nuts are also a good source of vitamin E. Vitamin E contains antioxidants that can act against free radicals. 

Nuts contain MUFA or Monounsaturated Fats. MUFA can help in reducing the levels of LDL and increase the levels of HDL. It can be consumed as a mid-morning snack to help induce satiety.

Can fish be consumed?

Yes, fish can be consumed. Fish can specifically taste well when it is baked. Baked salmon can be a common delicacy. Fatty fish would be more beneficial to be consumed as it contains Omega-3.

Omega-3 helps in reducing inflammation. Inflammation is responsible for increasing the risk of developing metabolic diseases like diabetes, hypertension, and high cholesterol levels.

Some of the fatty fish that can be consumed would include sardines, mackerel, tuna, salmon, and trout. Fish oil or fish supplements can give Omega-3 as well.

Why should eggs be consumed?

Eggs are another important part of a person’s diet. This is because eggs contain a lot of protein. The protein present in eggs is bioavailable and helps in muscle synthesis. Eggs also provide a good amount of satiety.

Egg yolks contain lutein along with zeaxanthin. Choline is also present in eggs. This can help in preserving brain health.

The antioxidants present in egg yolk can help in reducing free radicals. This can reduce the risk of developing diseases that can occur because of free radicals which can include cataracts, arthritis, heart diseases, or dementia.

You can pair eggs with bacon. It can be consumed as an omelet. Egg salad is another way to incorporate them into your diet. You can also consume them as a side dish alongside roasted veggies or toast. It can be added to curries as well.

Should yogurt be consumed?

Yes, yogurt can be consumed. Unflavored versions of yogurt should be eaten. This is because flavored versions can contain a lot of sugar. If you want the yogurt to be sweeter, you can add a few fruits to yogurt.

Greek yogurt is much better nutritionally. It has more protein than regular yogurt. Some of the nutrients present in yogurt would include potassium, calcium, zinc, phosphorus, and B12.

Bifidobacteria present in yogurt can help in improving digestion. The live cultures present can help in improving gut immunity.

Can oatmeal be beneficial to consume?

Oatmeal contains beta-glucan. This can help in reducing glucose levels. It can be especially beneficial for diabetic individuals.

Oats can help in promoting satiety which can help in reducing overeating. A cup of oats would contain around 10 grams of protein.

If you wish to reduce the caloric content, you can add water to oats though the porridge would become less creamy and less flavorful. However, the addition of low-fat milk can help provide a good amount of calcium.

High-fat milk can make the oats creamier. If you are not afraid of weight gain, then it would be fine to add high-fat milk. In case of lactose intolerance, you can plant-based milk like almond milk or soy milk.

What are other foods that can be consumed?

  • Chia seeds can be consumed. Chia seeds are a good source of Omega-3. The fiber present in the chia seeds can help in promoting satiety. It can also help in reducing blood sugar levels.

Chia seeds can be added to the smoothies. You can also add them to protein shakes or yogurt.

  • Berries are another food that can be consumed. Berries are a storehouse of antioxidants making them one of the most preferable foods to be consumed for improving immunity.
  • Leafy greens can be consumed as they contain fiber. Apart from fiber, there is potassium, calcium, magnesium, and vitamin K present in leafy greens too. You can saute them and use them as a side dish or you can use them in salads.

Conclusion

In this brief article, we have answered the question, “What do you want to eat?” and provided information on whether fish can be consumed, why eggs should be consumed, and whether yogurt should be consumed.

Reference

https://health.ucdavis.edu/blog/good-food/top-15-healthy-foods-you-should-be-eating/2019/04

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