8 Foods Needed to keep You Healthy...You Must Eat it Every Day

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Carbohydrate
The body needs starchy carbohydrates (also known as complex) to convert it into glucose energy. They include potatoes, yams, grains and cereals such as wheat, oats, rye and rice, as well as foods made from them, such as bread, pasta and couscous.
Whole grains are best because they contain all the goodness, including fiber. We should eat at least five servings a day, or a third of the food we eat.
Sugars (glucose and fructose in fruits, vegetables and honey; lactose in milk; and sucrose, which is table sugar) are simple carbohydrates. They provide rapid but unsupported energy. Avoid adding household sugar, which contains no useful nutrients.
Fruit and Vegetables
We have our first taste of fruit and vegetables as purees when we are weaned. We usually grab a banana as a quick, nutritious snack to keep us going during exercise or just because we have peckish.
In addition to the many wonderful and colorful varieties and different tastes, textures and nutrients, these fabulous plant foods play a huge role in a healthy lifestyle. They provide masses of vitamins, minerals and phytonutrients, as well as carbohydrates and fiber. We should all eat at least five servings a day, so fruits and vegetables make up a third of our daily food.
Fiber
The insoluble type of fiber comes from the husks of grains and other grains (bran), from legumes and seeds, and from the skin of vegetables and fruits. There is no digestion, but moves through our systems and keeps the digestion of work in peak condition, prevents constipation among other things. The other type, soluble fiber, is found in fruits, vegetables, legumes, nuts and grains. It absorbs water in the gut, then works to lower cholesterol in the blood, helps prevent heart disease and keeps our energy levels constant. That's why, depending on our age, we need about 24g (3/4 oz) of fiber per day.
Proteins
Proteins contain building blocks called amino acids. Not only do proteins make every cell, but they also help repair any damage and keep every part of the body in good working order.
Our bodies make amino acids, Proteins contain building blocks called amino acids. others we need to eat. Certain foods, such as meat, fish, eggs, poultry, soy products, and dairy products, provide complete protein, containing the eight amino acids we need.
Most vegetable proteins, like legumes, nuts and seeds, are not complete, so we need to eat a mixture to make sure we get all of the essential amino acids, two to three servings a day.
Milk and Other Dairy
Milk provides almost all of the essential nutrients because it contains protein, carbohydrates, vitamins, minerals, fats, and water.
The most important element in milk, cheese and yogurt is calcium. which is vital for healthy teeth and bones. If you can't eat dairy, you can get calcium from other milks, like almond, hemp, oats, or soy, and other soy products, like tofu. Some of them are fortified with calcium because they don't have as much as cow's milk.
Dairy products are high in saturated animal fats, so from the age of two, low-fat versions are reasonable for our two to three servings a day.
Fats
Fats should always be consumed in moderation as they are all very high in calories and, if we have too much, can cause us to gain weight. Yet they are essential to keep us functioning well, to provide energy, and to protect our organs.
Some fats are better than others. Saturated fats, found mainly in animal products, can clog our arteries, causing heart disease. We should eat less of these bad fats.
Polyunsaturated and monounsaturated fats - found in oily fish, nuts, seeds, vegetable oils, and some fruits, like olives and avocados - have the opposite effect, so it's best to look for those good fats.
Drinking Water
Our bodies depend on water to keep everything working property. We cannot survive without it.
Most people do not drink enough: an average man should consume about 10 glasses of water a day, a woman 8 glasses, and children 6-8 small glasses.
Soft drinks also count, but avoid sugary drinks as they contribute to obesity and tooth decay. Cut down on caffeine, as one of its drawbacks is that it is a diuretic.
Occasional Treats
There are times in life when a slice of cake or a comforting pudding is exactly what you want.

If you make them yourself, with nourishing ingredients such as wholemeal flour, oats, fruit, seeds and nuts, they will actually be good for you. Too much.

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