Maintaining a healthy diet for your family is one of the sure-fire ways to prevent health issues in the future. Investing in long-term health can also benefit families as it can lower healthcare costs related to treating diseases.
Furthermore, when families with children, in particular, foster a healthy food culture at home, it can lead to healthy food habits and better child development. But with so many good food options in the market, planning meals and grocery shopping can become confusing. Luckily, by looking at the food groups and considering your family’s needs and lifestyle, you can streamline the process of picking out healthy food. Shop health foods wisely to ensure that your choices are beneficial for everyone’s well-being.
To help you out, here are the top five foods that are good for your family:
- Whole Grains
Whole grains are among the healthiest foods for families to eat and thus make up a large portion of staple foods worldwide. These are foods where the entire grain, consisting of the bran, germ, and endosperm, remains intact and hasn’t gone through separation even when refined or processed. They are rich in essential nutrients such as fiber, B vitamins, iron, magnesium, and phosphorus, among many others.
Thus, they can give your family the daily carbs, protein, and energy needed for everyday tasks and lower the risk of certain chronic diseases. The best whole grain ingredients for families to eat include oatmeal, brown rice, whole wheat cereals, bread, and quinoa. If you’re looking for low-carb recipes, check out Proper Good. For healthy snacking or garnishing dishes, consider whole grains such as nuts and seeds.
- Dark Green Vegetables
No healthy diet can exist without vegetables—the primary source of the micro-nutrients needed for metabolic and tissue function and general body development. Some of the best vegetables that you should aim for your family to eat are the ones that are dark green in color and leafy such as kale, rocket, spinach, chard, and collard greens.
Many dark green vegetables also fall into the cruciferous vegetable category, which are great additions to your family’s dinner. These can be broccoli, bok choy, or cabbage. To make the most of these vegetables for a lunch meal, you can consume them with a healthy fat such as avocado – ‘the superfood’ for better absorption. Additionally, you can opt for dark green vegetables from the legume’s subgroup, such as green beans, peas, and green lentils. Many salad recipes online contain these vegetables; you won’t run out of ideas.
- Fatty Fish Or Fish Oils
Also known as ‘brain food,’ fatty fish and fish oils contain omega-3 fatty acids essential for cognitive function. As such, it’s recommended that families eat at least two servings of fish per week to gain nutritional benefits. This food is most suggested for families with older adults and children to improve or support brain development and performance.
The best fish that double in protein richness have good fats and are low in mercury; this includes salmon, tuna, mackerel, anchovies, and sardines. If you have trouble getting children to eat fish, mix it into their favorite savory foods. Shredded tuna with its oil and sardines can be incorporated into food with herbs and spices such as pizza and go undetected.
- Fruits
Fruits are an excellent healthy alternative to sugary drinks and snacks, especially for children. They are high in natural sugars (fructose), antioxidants, and fiber in the skin or seed. Citrus fruit, in particular, is known as an immune booster because they contain plenty of vitamin C to help fight off colds and illnesses.
Besides, their juiciness, textures, and flavors make them a delicious, refreshing snack or meal additive to enjoy anytime. To make the most of your fruit-eating and prevent your family from getting tired of the same taste, get a variety of fruit that makes up the different fruit salad colors. These include green apples, bananas, red grapes, strawberries, watermelon, pineapple, and oranges.
- Yogurt And Milk
Yogurt and milk provide the calcium and phosphorus needed for bone health. They also assist in the absorption of other nutrients. One research has shown that milk is more hydrating than water because of its natural electrolytes. As a fermented food product, yogurt contains probiotics such as Bifidobacterium and lactobacillus, which are vital for good gut health.
Nonetheless, not all yogurt and milk products are created equally, as many contain large amounts of saturated fats and sugar. It is why you should choose milk and yogurt that are plain and medium-fat with no added flavors or sugars. If you prefer milk alternatives for your family, you can substitute them with plant-based soy, almond, or oat milk.
Conclusion:
The top five foods that are good for your family all come from the five major food groups and are loaded with essential nutrients, vitamins, and minerals. Altogether they provide the minimum requirements for your family to maintain daily healthy living that supports growth and development.
Additionally, you may notice that these good foods are low in refined sugar, processed fats, and flavors that provide little to no nutrition. They can be integrated into any meal for added taste in the case of fussy eaters.
