Healthy Food for a Healthy Weight

An eating plan that helps manage your weight features a variety of healthy foods. Here are them!


Fresh, frozen, or canned fruits, all are great choices. Try fruits such as pineapple, mango, or kiwi. When fresh fruit is not in season, try a dried, canned, or frozen, alternative. However, be aware that canned and dried fruit may contain added sugars or syrups. Choose canned fruit packed in water or in its own juice.


Add variety to steamed or grilled vegetables with an herb like rosemary. You can also panfry vegetables in a non-stick pan or try canned or frozen vegetables for a quick dish – just microwave and serve. Choose canned vegetables without added butter, salt, or cream sauces.

Calcium-rich foods

Besides fat-free and low-fat milk, you are also recommended to use low-fat and fat-free yogurts that add no sugars. They come in various flavors and can be a great dessert option.


If your favorite recipe calls for breaded chicken or frying fish, try healthier alternatives by grilling or baking. You should also even try dry beans instead of meats. Search the internet and magazines or ask your friends for recipes with fewer calories and you may be surprised to find that you have a new favorite dish.

Comfort Foods

The key of healthy eating is balance. You still can enjoy your favorite foods which may be high in calories, fat or added sugars. But ensure that you eat them only once in a while and balance them with healthier foods as well as more physical activity.

Some tips for using comfort foods are:

  • Eat smaller amounts. If you like a chocolate bar, eat a smaller size or only half a bar.
  • Eat them less often. If you eat these foods every day, cut back to once per week or once per month.
  • Try a lower-calorie version. If your macaroni and cheese recipe include butter, full-fat cheese, and whole milk, try making it with less butter, low-fat cheese, non-fat milk, adding fresh spinach and tomatoes. And remember to not increase your portion size.

Referring to Asian cuisine, the Umami cannot be ignored

Asian cuisine likes the flavors created from meat, fish, vegetables, fruits. It can be said that Asian cuisine is a world that combines a lot of different flavors and flavors. In particular, to mention the most specific taste, it must be mentioned the name Umami.

Each of us knows about 4 basic flavors: sour, spicy, salty, sweet. Umami is considered the fifth. In essence, Umami has a long time ago, hundreds of years ago. But lifting it up as a main figure came from Japan and back. Umami also becomes an almost indispensable flavor in Asian cuisine.

Hình ảnh có liên quan

Umami firstly tastes quite sweet and gentle, lasting. In essence, it is very difficult to find an adjective describing the taste that Umami brings because of its main effect of harmonizing all the flavors already in the dish.

It is a naturally delicious taste excreted from animal proteins such as shellfish, meat, bones or salted fish; Fermented vegetables …

Because of the above points, there is a special thing, that the Umami itself is not good, but thanks to it, other dishes become more delicious.

Kết quả hình ảnh cho UMAMI

Westerners do not use too much flavor in one dish. But Asians tend to create dishes with a little sweetness, a little spicy, a little salty and a little fat to be considered attractive. But the sauce, the broth in Asian cuisine has a very specific Umami.

It may be the pure taste extracted from shredded tuna and seaweed in Japanese dashi. It could be the sweetness made from the fermented tofu, the grains, the water and the salt we are used to calling soy sauce.

Each country has a way of processing and giving diners the feeling of very different flavors. With Umami, the delicious or sweet flavor of meat, offers a fusion of all other flavors to make the dish easier to enjoy.