Good Lifestyle

After months of locking, gym closures and food shortages, the desire to make 2021 a healthier year than the one that preceded it is more than understandable. However, this does not mean you have to deprive yourself of improving your health.

With the help of registered dietitians, we have gathered the best foods to clean your diet, fromhealthy proteins To satisfy the candies (index: these are fruit). Read it to discover the best foods to make on your diet this year. And for larger additions to your meal plan, checkThe 7 healthiest foods to eat right now.

Whether you are loved by Kale, cabbage, cauliflower, broccoli, bok choloy or germs from Brussels,cruciferous vegetables Are an excellent addition to your diet that can help you get health in no time.

"These vegetables arefiber top, which is important for digestive health and the fight against blood glucose and are raised in nutrients, including folate, vitamins C, E and K, "explainsKylie Ivanir, MS, RD, Owner ofNutrition. "These are also great sources of phytonutrients, compounds in plants that have antioxidant and anti-inflammatory advantages."

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Looking for an easy way to fill without filling out your size? Then salmon might just be the perfect food for you.

"Salmon is a source of lean protein. In addition, manygrasfish, like salmon, areHigh in omega-3 fatty acids. These greases are anti-inflammatory and have been demonstrated to have a beneficial impact on skin health, "saysClaudia Hleap, MS, RD, LDN, Owner ofNutrition hleap.

They can be small, butGranada seeds Pack a major nutritional punch.

"The grenades have extremely powerful antioxidants found in the juice of Granada and the skin. They are so powerful that the juice of Granada has been found three times the antioxidant activity ofRed wine andgreen tea and have been demonstrated to be beneficial to support optimal blood pressure, "saysAlicia Galvin, Rd, the dietitian resident atSovereign laboratories. Do not forget to drink pomegranate juice in moderation, however. The ruby ​​red drink has 36 grams of sugar and 0 grams of fiber in one cup. Consider watering it with half a juice and a half-water per cup, or just have a smaller service size.

If you are looking for an easy way to satisfy your sweet tooth while cleaning your diet at the same time, exchange some of these sweet treats for a blueberry handle.

"The many blueberry antioxidants have been demonstrated for anti-inflammatory, antidiabetic, cardioprotective and neuroprotective properties," says Galvin. And for more ways to satisfy your sweet tooth without compromising your health, consult the9 Best Fruits for Weight Loss, Approved by a Nutritionist.

Garlic Maybe not big for your breath, but when it comes to your health, it's hard to beat.

"Garlic is an excellent source of manganese and vitamin B6, a very good source of vitamin C. It has also been shown that its sulfur compounds provide health benefits in a wide variety of body systems, including the Cardiovascular system, the immune system, inflammatory system, digestive system, endocrine system and detoxification system, "says Galvin.

If you want your meals to be much healthier, try adding packed molds from protein to your menu.

"The mussels are as close as possible to access a multi-vitaminin in a hull. A portion of 3 oz has only 150 calories and 20 grams of protein, all over your body can digest in a digestive period," saysScott Keatley, MPPD, RD, CDN, registered and founder dietitian ofKEATLEY MNT. Keatley adds that the mussels are filled with B-12, iron, selenium and even vitamin C.

"Selenium has been shown that selenium is positive for weight loss and maintenance, but if you try to group with muscle mass, the high quality protein available will greatly help," he explains.

If you are eager to make your diet healthier while putting weight, try to do some of the eggs of your usual routine.
"Eggs are nutritious foods that can complement many healthy diets. They are rich in vitamins B, choline, protein, etc., says Dietian registeredJenna Gorham, Rd, LN, founder ofTHE RD LINK.

In fact, their protein content can help you achieve your weight loss goals more quickly - according to a 2020 study published in theInternational Journal for Environmental Research and Public HealthAmong the participants in overweight and obese study, eatEggs for breakfast reduces caloric intakethe following meals. And for more incentive to do some of the eggs of your diet, check these 20 reasons could be your weapon of secret weight loss .