One Tough Cookie logo

What Should I Be Eating Everyday?

What Should I Be Eating Everyday?

There are some simple ways to eat healthy. One way is to focus on fruits and vegetables. Another way is to eat whole grains. Whole grains are a great source of fiber. Other good choices are Brazil nuts and chia seeds. You can read more about these foods in this article.

Fruits and vegetables

Phytochemicals in many fruits and vegetables can reduce your risk of heart disease, diabetes and stroke. They also can lower your blood pressure and reduce inflammation. As a result, fruits and vegetables should be a part of a healthy diet. They can also help lower cholesterol. A variety of fruits and vegetables is best to get the most benefits.

Fruits and vegetables are the primary source of vitamins, minerals, antioxidants, and fiber. Eating at least five servings of these foods daily can help lower your risk of chronic diseases. In addition to being rich in nutrients, fruits and vegetables are also high in fiber, phenols, and other compounds that can help keep your body healthy.

Whole grains

Whole grains should be a staple in your daily diet. You should be aiming for at least half of your grain intake from whole food sources. Whole grains have not been processed, and therefore retain all of their nutrients. By comparison, processed foods like white bread have been stripped of their bran and germ, leaving only the inner kernel. This leaves out a variety of healthy substances and essential fiber.

Studies have shown that eating two to three portions of whole grain daily can lower the risk of heart disease and early death by up to 21%. They also lower cholesterol and reduce inflammation. They are one of the main ingredients of the Mediterranean Diet, which is endorsed by health experts. Almost 75 million adults in the United States have high blood pressure, and consuming a healthy diet of whole grains can lower your risk.

Brazil nuts

Brazil nuts are an excellent source of selenium, an essential micronutrient needed for many bodily functions. It aids in the functioning of the immune system and the thyroid, and acts as a potent antioxidant. This mineral is found in high concentrations in Brazil nuts. The soil in which the nuts grow is essential in determining the level of selenium they contain.

Brazil nuts are also high in dietary fiber. Just six Brazil nuts contain about 2 grams of fiber. In addition to fiber, Brazil nuts are high in protein. Proteins are essential micronutrients needed for the proper function of the body. They help form enzymes and tissues. Moreover, protein-rich foods usually have low sodium content and are rich in healthy fats. The recommended daily intake of protein is about 50 grams.

Chia seeds

Chia seeds have a wide variety of benefits for our health, including their ability to increase bone density. One recent study looked at the relationship between chia seeds and weight management in overweight or obese individuals. The researchers found that the chia seed group lost more weight than the oat bran group. Chia is also an excellent source of fiber and calcium.

Although chia seeds are beneficial to the body, they should be eaten in moderation. People who are taking blood pressure medications should be cautious, because the seeds can interact with these drugs and cause blood pressure to fall lower than normal. In addition, people on blood thinners should avoid eating chia before a surgical procedure. Furthermore, those with low blood pressure should also avoid eating chia seeds unless they are taking blood pressure medication.


Although once thought to be high in cholesterol, eggs are making a comeback. When deciding whether eggs should be part of a healthy diet, it’s important to consider their role in your overall diet and compare them to foods they may replace. In this article, we’ll look at the science behind the benefits of eggs.

Eggs are an excellent source of protein and essential vitamins and minerals. Their low-calorie count makes them a healthy choice for breakfast. They also have a high content of omega-3 fatty acids and are rich in antioxidants. They’re also great for building muscles and helping keep your eyes healthy.

Latest Recipes

Find the Best and Easiest Recipes
One Tough Cookie logo white

We’re all in this together. We believe that the best way to learn is by sharing, so we encourage you to share your own recipes in our community forum! Our readers will help you perfect your recipe if you need some extra help.