Healthy Food Plans

Food choices

Food that we eat every day determines our overall health. Foods that disrupts the functioning of the body should be avoided all times. Eye-pleasing foods are not always advisable to eat. The taste, quantity should not be our choice. Before we prepare our meals we should have the knowledge of the ingredients that we are using to make our meals. We should also have the thorough knowledge of our health. Therefore regular doctor visit and their consultation are very important. Here in this post “Healthy Food Plans ” we are going to see foods that are healthy for our body.


Protein is the main bodybuilding ingredient in our foods. Hair and nails are made up of proteins. Protein is used by the body to build and repair tissues. Protein is also used to make enzymes, hormones and other body chemicals. Protein is said to be macronutrient (large amount is needed) The important sources of proteins are

  • Meat: chicken, lamb, turkey, pork, beef
  • Sea Food: salmon, tuna, lobster, shrimps,  scallops
  • Legumes, grains and vegetables: Beans, Lentils, peas, spinach, pulses
  • Nuts and seeds: Soy, pumpkin seeds, peanuts, almonds, pistachios, walnuts, cashew nuts, sunflower seeds, chia seeds
  • Dairy Products: milk, yogurt, butter, cheese, cream


There are different classes of vitamins. They are categorized as A, B, C, D, E and K. Each vitamin has a different role to play in our body. They are also another very important ingredients in our foods. The main function of vitamins in our body is to repair the cells. Vitamins are not produced by our body. We should eat such foods that contain enough vitamins to support our body.

The sources of Vitamins

Vitamin A: Vitamin A is found in fortified milk, dairy products like cheese, yogurt, butter, and cream. This is also found in dark-colored fruits and vegetables, the yolk of an egg, liver, beef, and fish.

Vitamin Bs: Vitamin B has different classes and each one has a specific purpose in our body. Vitamin B is classified as

B1: This is also known as thiamine and is found in dried milk, whole grains, organ meats, peas, lean meats, and nuts.

B2: This vitamin is also known as riboflavin. Its main function is – it acts as an antioxidant in our body, it maintains the healthy blood cells and boots energy levels. Its main sources are:- meat and organ meat, cheese, eggs, green leafy vegetables, beans and legumes and some nuts

B3: This vitamin is also known as Niacin. The lack of this vitamin causes dermatitis, diarrhea, and dementia which are collectively called as 3D’s Niacin in food can improve cholesterol level and lower heart attack. This is found in meat, organ meat, tuna fish, seeds, and mushrooms.

B5: This vitamin is known as Pantothenic acid and is mainly found in beef liver, avocado, sunflower seeds, duck meat, portabella mushrooms, eggs, salmon, lentils, sun-dried tomatoes, broccoli, yogurt etc. The deficiency of this vitamin in our diet causes – burning feet, insomnia, fatigue, depression, muscle cramps, stomach pains, vomiting.                                                                                                                                                             

B6:  These vitamins are known as pyridoxine. The deficiency of them causes mood swing, anxiety, irritability and depression, confusion, muscle pains, tiredness, low blood levels or anemia. This vitamin can be found in – pistachios seeds, turkey breast, tuna, pinto beans, avocado, chicken breast, sunflower seeds, chickpeas.

Vitamin Ks: Vitamin is another group of nutrients. These vitamins are known as blood clotting vitamins. Without these vitamins, the blood in our body would not clot. These vitamins are usually found in green leafy vegetables, kale, spinach, turnip, collards, mustard greens, parsley, romaine, broccoli, brusell sprouts, cauliflower, and cabbage.


Vitamin C: These vitamins are known as ascorbic acids. These are usually found in fruits and vegetables that are sour in taste. The deficiency of these vitamins in our food causes gum problems like swelling and bleeding, bruising, gingivitis, slow healing of the wounds, nosebleed, dry and splitting hair, swollen and painful joints. The main sources of vitamin c are guava, cherries, oranges, lemons, red pepper, kiwi, green pepper, grapefruit, Pamala, papaya, pears, kale, broccoli etc.

Vitamin E: The other vitamin that plays an important role in our life is E. Vitamin E  is necessary for the formation of blood cells RBCs and the storage of vitamin A and K in the body. Its deficiency also causes greasy stools, chronic diarrhea, and inability to secret bile. The sources of vitamin E are nuts, seeds and vegetable oils, green leafy vegetables and fortified cereals.

Vitamin D: Vitamin D is another important constituent of our body. Vitamin D makes our bones and cartilages strong and healthy. Lack of vitamin D causes rickets and osteomalacia. Natural sunlight is the good source of vitamin D.We also find this vitamin in fortified foods and cereals. Tuna and salmon are also the good sources of vitamin D.


Thus we see that food that we eat every day should contain essential elements that keep and maintains our body. We have few other elements which are also very important constituents of our diet.Other important constituents of our food include fat, carbohydrates, and minerals. Each of them if consumed in the desired amount keeps our body healthy and strong. We will be seeing more of these elements in the next post to come up. To view them please don’t forget to click on the future posts. We will be seeing more about their functions, the symptoms of deficiencies and the sources we derive them from. In the meanwhile, I will be posting the food supplements that can be the substitute for sources of those foods.

As the old saying goes health is wealth. To earn good wealth we need to have sound health and to have sound health we need to have balanced diet. If we are mindful of our diet we will cut off the doctor visits more often and save extra expenses. Finally, we go like eat well and live well.




  1. Thank you for this useful Post Heman,
    Many times we do not take care of the quality of the food we eat and then, when we get sick we ask ourselves why? It is very important to maintain a balance, especially if we have children. We have to teach them how to eat healthy since they are little kids.


    1. Thankyou Martha for your great comment. It adds encouragement to my zeal of writing.


  2. It is true that good health can bring good wealth, thank you Heman for this informative post on healthy foods and it’s benefits, it is only later in life that many of us discover the benefits of following a healthy eating lifestyle, as we maybe experienced illness due to a busy lifestyle and not taking care of our physical health. This is called experience which we do not posses when we young, we learn it by mostly making bad choices and paying for our ignorance with our health.
    Once again thank you for this useful information, all the best to you.



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