Healthy Foods to Include in Your Daily Meals

Healthy Foods to Include in Your Daily Meals Photo

According to the Centers for Disease Control and Prevention (CDC), between 2017 and 2018 obesity prevalence was at 42.4% in the United States. There is no simple solution to ending the obesity problem in our country, with many factors like genetics, economics, and education at play. However, the easiest way to start is by adding nutrient-rich foods to your meals.

Fruits and Vegetables

Fruits and vegetables are the most essential nutrients to a basic healthy diet. A study by the CDC showed that 12% of adults ate the recommended amount of fruit while only 9% ate their recommended vegetables.

With the ability to lower blood pressure and reduce the risk of various diseases and digestive problems, it is a wonder why not enough people eat them! Adding these sweet and nutritious foods to any meal is simple and enhances the overall flavor. Try adding blueberries to your oatmeal or drinking a smoothie in the morning!


Protein is an essential macronutrient responsible for cell growth and regeneration. An adequate amount of protein ensures your muscles get the sustenance they need to thrive. Protein can be consumed through a variety of different food groups like meats, fish, legumes, eggs, and even certain kinds of green vegetables like broccoli, asparagus, and brussel sprouts.

Lean Meats

As it pertains to meat-based protein, lean meat is the healthiest option. Lean meat has proportionately more protein than it does fat. You can observe this on packages that may read 85% lean 15% fat. Lean meats are generally less calorie dense and do not have as much fat as red meats.


When most people think of protein, they probably think of meat, but that is not the only source of protein available! Legumes are a type of vegetable primarily sought for their protein and fiber. Often used in meat-alternative recipes, legumes come in many different forms like:

  • Peanuts

  • Beans (garbanzo, kidney, black)

  • Peas

  • Lentils

Whole Grains

Whole grains are excellent sources of fiber and other nutrients like iron, potassium, and vitamin B. Adding an appropriate amount of whole grains to your diet can have many benefits to your health. Some of the advantages of adding whole grains to your meals include:

  • Increased fiber lowers cholesterol

  • Decreased risk of blood clots that could cause heart attacks or strokes

  • Slow the process of starch turning into glucose, helping to maintain a steady blood sugar

Grab Yourself a Plate

Harvard School of Public Health developed a more in-depth guide to healthy eating compared to the food pyramid we learned in our youth. While the traditional food pyramid displays the types of food per food group, the “Healthy Eating Plate” gives a better understanding of each food’s recommended portion.Eating Healthy with Full Spectrum Emergency Room and Urgent Care

At Full Spectrum Emergency Room and Urgent Care, we are committed to going above and beyond to keep you healthy. Through compassion and education, our team is proud to provide high-quality emergency medical care to the San Antonio area.

To learn more about the services we offer, call us today at (210) 429-8313 or visit us online.

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