There is a common assumption that healthy food is boring and tasteless. Indeed, the fear of having to give up all our favourite foods is the main reason why many people don’t want to follow a healthy diet.
But is this assumption even true?
Well, not quite. There are actually some delicious ingredients everybody loves that are also very nutritious.
Which ones? Here are five great examples of tasty foods that are also full of nutrients and should be included in a healthy diet on a regular basis.
1) Pure cocoa powder and dark chocolate;
Pure cocoa powder is a very healthy food, full of important nutrients such as iron, magnesium and antioxidants. A regular consumption of moderate amounts of cocoa has also been proven to enhance our cognitive function and protect against heart disease.
So, why do people think that eating chocolate isn’t good for you? Because not all chocolates are equal!
While pure cocoa powder and dark chocolate with a high percentage of cocoa (at least 70 per cent) are health-promoting foods, their benefits are undone when eaten together with potentially harmful ingredients like pure sugar and high-fat dairy (like cream or butter).
In short, the cocoa in your chocolate is good for you, while the sugar and fat are not – that’s why it’s recommended to stick to pure cocoa or dark chocolate with at least 70 per cent cocoa.
2) Nuts and seeds;
Nuts and seeds are perfect snack ideas: delicious, crunchy and easy to bring with you. Luckily, they’re also packed with nutrients and their daily consumption is therefore recommended as part of a balanced diet. High in protein, minerals, vitamins and healthy fats, the best way to taste them is raw or lightly roasted, so that most of their nutrients are preserved.
The reason why many people think nuts are unhealthy is that they’re often sold deep fried and heavily salted, which damages their good nutrients and adds potentially harmful ingredients (salt and fat) to these natural powerhouse foods.
3) Kumala;
Sweet potatoes are delicious and very nourishing too. They have a low glycaemic index, which makes them suitable also for diabetics (as opposed to refined carbohydrates like white rice or instant noodles). The purple and orange varieties are even higher in antioxidants and vitamins, so they should be preferred whenever possible.
The best way to prepare kumala is steamed, to preserve its nutrients and improve its texture and taste. On the other hand, deep frying it and adding lots of salt will undo all the benefits – a healthier alternative would be to steam the sweet potato first and then air fry (or lightly pan fry) it with very little oil.
4) Pineapple, mango and all the tropical fruit;
Who doesn’t love the wonderful tropical fruits we find available all year round? They’re an excellent snack idea, yum and full of important nutrients such as dietary fibre and vitamins. Just go to the market, find what’s in season and enjoy it fresh and without adding any other ingredients!
Did anyone say mango season?
5) Avocado
Avocado is not only smooth and delicious, it’s also high in vitamins, antioxidants and healthy monounsaturated fats (the same as olive oil).
Due to its creamy texture, it can be used as well in many preparations (like dips, creams and sweets) to replace unhealthy fats. So, now we just need a bit more patience and wait until the next avocado season.
As you can see, it isn’t true that eating healthy equals having to give up all the best foods. On the contrary, many healthy foods are actually delicious, so you can start planning your diet by including them in your meal plan on a regular basis.
As a general rule, don’t forget that you should opt for their least processed version, choose the right cooking method and not over season them.
Pure cocoa powder and dark chocolate. Picture: WILDFOODS
Nuts and seeds are perfect snack ideas: delicious, crunchy and easy to bring with you. Picture: DRYFRUITDAILY
Sweet potatoes are delicious and very nourishing too. Picture: MIRADESSY
Avocado is not only smooth and delicious, it’s also high in vitamins, antioxidants and healthy monounsaturated fats (the same as olive oil). Picture: CHOICE
