8 Healthy Food Habits That You Should Consider Developing in 2022

The food industry has seen revolution from last few decades.  From genetically modified crops to processed foods, the way we consume our meals has changed drastically. Many experts believe that consumers will start paying more attention to the ingredients they put in their bodies in the next ten years.

With the rise of health consciousness, more and more people opt for organic produce and natural food options. To stay healthy, you need to switch from conventional foods to those containing fewer chemicals and additives. It is where nutritionists come into play. They guide choosing nutritious food options.

Here are eight healthy foods you should switch over to in 2022.

1) Wild Salmon

Salmon may be expensive, but it’s a great source of Omega-3 fatty acids. It also offers plenty of B vitamins, iron, calcium, zinc, and protein. One 4 oz serving provides about 150% of daily Vitamin D requirements, along with omega-3 fats. Ounce per ounce, salmon beats out flaxseed oil and mackerel to provide essential nutrients. And at only 145 calories per serving, it’s one of the few low-calorie snacks that won’t leave you hungry later.

2) Berries

Berries are bursting with antioxidants and other beneficial phytochemicals that have been linked to longevity. Blueberries, blackberries, and strawberries are among the most potent berries due to their high concentration of anthocyanins (antioxidants), which gives them their deep color. These super fruits are loaded with fiber, too, thanks to their thick skins, so there’s no need to worry if you munch on several handfuls as part of your breakfast or lunch. Strawberries are also rich in vitamin C, folate, and fiber, while raspberries contain a host of resveratrol compounds that have been shown to inhibit cancer growth.

3) Dark Chocolate

Dark chocolate is an excellent choice for dessert or snacks. It contains flavonoids like catechins and epicatechins, which help fight inflammation, reduce cholesterol, and prevent heart disease—the darker the chocolate, the more polyphenols, including cocoa flavanols, procyanidins, and flavin monomers. If you prefer milk chocolate, make sure you buy dark chocolate with 70 percent cacao content or higher. White chocolate usually has very little flavor and consists mostly of sugar, butterfat, and flavoring agents. Although it does not typically contain many nutrients, white chocolate still contains some good things such as magnesium, potassium, copper, manganese, and phosphorous.

4) Whole Grain Bread

Whole grain bread is just as delicious as regular bread. While whole grains contain carbohydrates, these carbs are made up of complex sugars and starches that take longer to digest than simple ones, keeping you feeling full for longer. Furthermore, eating whole grains helps lower blood pressure, insulin resistance, and risk factors associated with diabetes. You don’t even have to eat a slice every day – a small amount will do. 

5) Egg Whites

Egg whites are a smart choice because they’re packed with proteins without all the extra fat found in egg yolks. Eggs are also a great source of choline, which plays a role in brain development. A large study published in Nutrition Journal suggests that consuming eggs regularly lowers the risk of cardiovascular disease by improving cholesterol profiles and reducing oxidative stress.

6) Brown Rice

Brown rice is short-grain rice and is much healthier than its long-grain counterpart. Brown rice can be used interchangeably with regular white rice since both contain almost the same total carb grams: 52 grams per cup. What makes brown rice better than white is its superior absorption rate of protein and certain B vitamins, especially biotin. It means that you’ll get a greater bang for your buck when it comes to muscle building.

7) Swapping Your Cigarette With Vaping Pens

Vaping is one of the best ways to quit smoking cigarettes. It is easy to use, but the e juice that comes in vape pen starter kits is designed to mimic tobacco taste. These vaping pens are available in different flavors, from fruity tastes to sweet tastes to mentholated tastes and everything else in between. So why would someone want to start using a vape? Many people also find that switching to a vaporizer keeps them calm during stressful times.

8) Switching to Decaf Coffee

Coffee isn’t necessarily bad for you, but drinking too much of it might lead to health problems. Decaffeinated coffee doesn’t have any negative side effects, but it’s not going to give you the energy boost you need to tackle your work projects either. For those who enjoy their morning cup of joe, cutting back on caffeine could improve your productivity.

Conclusion

The list above should guide all the healthy foods you should include in your diet and kickstart your journey to a healthier lifestyle. Remember to add these foods to your meals so that you can see the results you’ve been looking for.