Healthy living can start with easy, healthy meals that contain rich nutrients. Even though healthy and nutritious food is generally considered bland, they have many benefits for the body. Healthy food also has various types.
Apart from being a source of energy and helping maintain a healthy body, consuming healthy foods can reduce the risk of serious diseases such as diabetes, hypertension, heart disease, obesity, and cancer [1].
Easy, Healthy Meals for the Body
What are the healthy and nutritious menus for the body? Here are the recommendations:
1. Oatmeal
For those on a diet program, oatmeal is the most suitable easy meal to eat for breakfast.
A cup of oatmeal contains around 300 calories and various nutritional contents, such as carbohydrates, protein, fat, fiber, manganese, zinc, magnesium, phosphorus, iron, vitamins B1 & B5, and copper.
You may find oatmeal a fulfilling meal because it has several benefits for the body, like helping you lose weight, controlling blood sugar levels, maintaining digestive health, and reducing the risk of heart disease.
2. Oranges
Oranges are a healthy and nutritious food item that is a source of vitamin C, folate, and fiber.
These nutrients play an important role for the body to produce white blood cells and antibodies to fight infection.
Vitamin C in citrus fruits can also act as an antioxidant to ward off free radicals.
It doesn't stop there; oranges also have beauty benefits, one of which is tightening the skin with collagen [2].
3. Yogurt
Yogurt is an example of a healthy food that contains nutrients such as calcium, vitamin B12, phosphorus, and zinc.
Yogurt also contains probiotics, which are good for intestinal health. Consuming yogurt can help prevent digestive system problems.
For healthy consumption, you can consume Greek yogurt, which doesn't contain a lot of added sugar.
4. Berries
Not only are berries sweet, but they also apparently contain a variety of nutrients, such as fiber, antioxidants, vitamins, and minerals.
Eating berries can help maintain blood sugar levels, lower cholesterol, and keep your skin looking healthy.
5. Chicken Soup
This menu looks very simple, but don't be mistaken, because a bowl of chicken soup contains complete protein, vitamin C, and minerals from green vegetables such as carrots and leeks.
This type of food is highly recommended to consume as a family menu. A warm chicken soup provides healthy and refreshing benefits for the body.
6. Chicken Eggs
Eggs are packed with essential nutrients, making them a great addition to a balanced diet. Egg whites provide protein, selenium, and vitamins B2, B6, and B12, while egg yolks contain healthy fats, calories, cholesterol, and essential minerals that support growth. [3]
To get its optimal nutritional benefits, try boiling or steaming eggs instead of frying them.
7. Broccoli
Broccoli is a nutrient-rich vegetable loaded with vitamins A, C, K, and folate, all of which help maintain strong bones and overall health. [2]
Children like it because of its mild flavor and versatility. You can incorporate broccoli into a variety of home-cooked meal menus.
8. Salmon
Do you know that a 100-gram serving of salmon provides 140 calories? It also contains protein, healthy fats, magnesium, potassium, zinc, selenium, and folate.
Rich in omega-3 fatty acids, vitamin B, vitamin A, vitamin D, calcium, phosphorus, and iron, salmon offers numerous health benefits, including [4]:
- Improved heart and bone health.
- Enhanced brain function.
- Reduced symptoms of depression.
9. Nuts
Despite their small size, nuts are packed with essential nutrients that benefit the body. They contain protein, carbohydrates, and a variety of vitamins and minerals.
Additionally, about 80% of the fat in nuts is unsaturated, making them a heart-healthy choice.
Regularly eating nuts can help lower cholesterol, improve arterial function, reduce the risk of heart disease, and even support weight management.
10. Garlic
Garlic is not just a staple in Indonesian cuisine for its distinct taste; the white spice is loaded with nutrients. It provides vitamin B6, vitamin C, manganese, selenium, and fiber.
Garlic also has anti-inflammatory properties, making it a popular natural remedy for fever.
It's no wonder that many people use garlic in natural treatments and various healthy meal plans because of its diverse nutritional benefits.
A balanced diet filled with nutritious foods can help maintain good health. While incorporating these healthy options into your daily meals, don't forget to stay hydrated by drinking plenty of water!
Fulfill your fluid intake and mineral needs with high-quality mineral water from protected sources like AQUA. AQUA ensures a consistent intake of clean, mineral-rich water for your daily needs.
AQUA is sourced from more than 17 carefully selected mountain springs across Indonesia, from Sabang to Merauke. Each source undergoes rigorous clinical trials and research by hydrogeology and geology experts to guarantee its purity.
Beyond providing quality drinking water, AQUA is committed to protecting the ecosystems around its water sources. This conservation effort helps preserve the natural mineral content and ensures the sustainability of these springs.
AQUA maintains strict quality standards, producing premium mountain-sourced drinking water that remains pure from its origin to your hands. Each spring is carefully evaluated through a process involving nine selection criteria and five rigorous testing stages, conducted by expert geologists and geohydrologists.
So, don't forget to #AQUADULU to complement your healthy meals!
