Paul Anthony Bennett - How healthy Foods strengthen your immune system

Canberra, Australia Healthy eating is a popular trend nowadays. People want to look good, so a healthy diet and regular exercise is the key. In this lesson, you will learn some of the English vocabulary words for healthy food.

EAT: Protein

Proteins are the building blocks of our bodies. They help build, repair and maintain our tissues. They strengthen our immune system. Most importantly for people trying to lose weight, proteins help you feel full after a meal and assist in maintaining your metabolism.

Best Sources:

Chicken, eggs and other poultrySeafoodPlain Greek yogurt and cottage cheeseTofu

AVOID: Sweetened Beverages

Drinks that are sweetened with sugar or "naturally sweetened" provide little-to-no nutritional value. Instead, they spike your blood sugar and insulin response with a concentrated dose of sugar that is quickly absorbed leading to increased appetite and cravings.

Worst Offenders:

SodaJuiceFancy coffee drinksStore-bought smoothies

EAT: Non-Starchy Vegetables

Vegetables are wonderfully dense in nutrients, rich in fiber, vitamins and minerals while staying low in carbohydrates. In short, they fill you up with minimal impact on your blood sugar. Why don't starchy vegetables make the cut? For one, they pack triple the carbohydrates, but not triple the good stuff. Worse, they are one of the easiest foods to over-consume in frequency and portions (when was the last time you only had a half-cup of corn or potatoes at a meal)?

Best Sources: Asparagus, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, green beans, kale, lettuce, mushrooms, onions, peppers, spinach, spaghetti squash, sugar snap or snow peas, tomatoes, yellow squash, zucchini

AVOID: Added Sugar

Extra sugar causes a surge in insulin, and high insulin levels cause your body to store fat rather than burn it. Refined carbohydrates also lead to a "crash and burn effect" as blood sugars drop below the recommended range, leading to a bigger appetite and more cravings.

Worst Offenders:

CerealSnack barsPre-sweetened yogurtsCanned fruitCondiments, particularly ketchup, BBQ sauce, honey mustard, French dressing, and similar

EAT: Fat

Fat tends to get a bad rap, but your body needs it in order to absorb vitamins A,D,E and K, not to mention heal wounds. Fat is also the slowest macronutrient to be digested (the order is carbs, protein, fat), so it promotes satiety and adds flavor to foods.

The fats with the most protective health benefits are unsaturated fats. One type of fat you should avoid is trans fat. Trans fat significantly increases your risk of heart disease with consumption.

Best Sources:

Olive oil, avocado oil and coconut oilNuts and seedsAvocadoButter

AVOID: Refined Grains

Refined grains have pretty much had any nutrients processed out of them. Without the fiber, they are digested and enter the bloodstream rapidly, causing that familiar spike in blood sugar and fat-storing insulin.

Worst Offenders:

White flourBreadPastaRiceBaked goodsSnack goodsBreakfast cereals