Many health food stores have expanded their offerings. Previously, they concentrated on herbs and beans, fruits and vegetables. But lately, these stores have expanded their offerings to include fresh bread, fish and meat. While they still sell many of the same foods they used to, theyҲe also a great way to discover new food options. Here are a few of the most common health food stores. Read on to discover more about them. And make sure to check out their websites for more information. Healthy dietary patterns are rich in natural foods Generally, healthy dietary patterns consist of a variety of plant-based foods, antioxidants, and omega-3 fatty acids. Moreover, they typically include a limited amount of animal products, including eggs, which are consumed one to four times a week. They are also rooted in regional/cultural traditions. For example, a diet that is high in fruits and vegetables is known as a Mediterranean diet. The nutrient-dense foods that make up a healthy dietary pattern include whole grains, fruits, vegetables, and fat-free dairy products. These foods work together to form a puzzle that meets the bodyҳ nutritional needs. Moreover, healthy eating patterns are flexible, and you can make them fit your lifestyle. Listed below are the most common dietary patterns. For more information, visit the Dietary Guidelines for Americans. Low-fat foods You might have heard of low-fat diets, but what is this diet, and how does it work? You might have heard of the benefits of eating fruits and vegetables, but did you know that you could still consume calories from these foods? In fact, a low-fat diet is not all bad. The key is to include a wide variety of natural foods while limiting or eliminating those that are high in saturated fat. These are added by manufacturers in order to make their products last longer, but they still contain calories and nutrition. Eating low-fat foods can reduce your risk of developing many health problems, from heart disease to pancreatic cancer. Some studies have shown that people on low-fat diets are less likely to develop breast cancer. They have also been associated with a greater lifespan for people with breast cancer. To make your diet low in saturated fats, you can replace solid fats with vegetable oils. Try to avoid frying as much as possible, too. Whole grain bread The benefits of whole grain bread are numerous. It contains little to no saturated fat and plenty of fiber. It is also a great source of many essential minerals. Besides the health benefits, whole grain bread is versatile and can be used to make a variety of tasty dishes. In addition to sandwiches, whole grain bread tastes good either plain or toasted with butter. Here are three ways to use whole grain bread as a health food: Whole grain bread contains the entire grain ֠the bran, endosperm, germ, and germ ֠making it a highly nutritious food. It also contains protein, unsaturated fats, and vitamins. Whole grain bread also contains lots of seeds and grains and is low in GI, a key factor in reducing the risk of heart disease. Some studies suggest that whole grain bread can help lower the risk of heart disease, type 2 diabetes, and several cancers. Fish Despite the high-quality protein and healthy fats found in fish, Americans arenҴ eating enough of it to reap the full benefits of the omega-3 fatty acids and other essential nutrients. About 80% of adults do not consume the recommended two servings of fish per week. Fortunately, there are ways to increase your intake of this fishy food. Read on to learn how to cook fish in an exciting way and enjoy the many health benefits it has to offer. Studies have shown that eating fish regularly lowers the risk of coronary heart disease, particularly fatal coronary disease. This is largely due to fishҳ omega-3 fatty acids, which reduce inflammation and protect the heart. Furthermore, eating fish is also associated with lower blood pressure and decreased risk of heart disease and stroke. And with all of the health benefits it provides, youҬl never have to worry about running out of fish for dinner. Triticale berries Triticale berries are high in protein and other nutrients. The high concentration of protein in this crop promotes the production of new cells and improves metabolic and enzymatic processes, thereby improving the overall functions of the body. Proteins are the building blocks of our cells and are broken down into amino acids, which are then restructured into the materials our bodies need to function. In addition, triticale contains folic acid and manganese, two other essential nutrients for healthy cell production. Triticale was developed as a crop by combining wheat and rye. It is commonly used as fodder by animals. Some breakfast cereals are made with triticale. Although not a commercial crop, triticale berries are becoming a health food that can be used to feed large populations. However, it is not widely available yet as a food crop, so it has been used for centuries as a fodder crop. Carrots Eating carrots regularly is beneficial for your health. They are rich in beta carotene and lutein, which boost skin health. Vitamins A and C regulate immune system functions and the silicon content in carrots promotes healthy nails and skin. Raw carrots are the healthiest option as they contain various vitamins and minerals. Phosphorus and potassium contribute to strong bones and a healthy nervous system. They are also a good source of antioxidants, which protect against free radicals and damage to connective tissues. Consuming carrots daily also helps lower cholesterol levels and reduces the risk of heart disease. Carrots also provide relief from the harmful effects of the sun. The beta-carotene in carrots protects the skin from UV rays and reverses cellular damage caused by metabolism. Additionally, carrots contain antioxidants that help heal scars and blemishes. You can drink carrot juice to clear up your skin imperfections. Itҳ best to eat fresh carrots, as they are low in calories and high in vitamin A. Kale pesto If youҲe looking for a quick and healthy way to add some veggies to your diet, try a delicious and nutritious kale pesto. Compared to traditional basil pesto, kale packs more nutrients. And unlike basil, you donҴ have to cook kale before adding it to your favorite pasta or sandwich. Kale pesto is also available year-round, whereas traditional basil pesto is usually only available during the summer months. Kale pesto is vegan, easy to find and tastes incredible. This delicious sauce is also inexpensive and quick to prepare. The only tools youҬl need are a food processor or a high-speed blender. You can either use a food processor to make a chunkier pesto, or a food processor for a smoother sauce. Follow the directions to the letter! Listed below are two ways to make kale pesto. Fish oil Many fish oils are touted as healthy, but there are some drawbacks to this supplement. For starters, it lowers the immune response. Also, it can lead to irregular heartbeat. However, if you regularly eat fatty fish, you might not need to take a fish oil supplement. Hereҳ how to find the right one for you. Just remember: quality is key! Make sure the fish oil supplement you buy is EPA-rich and does not have a rancid odor. It can also be used for other health benefits. For example, it has been linked to a reduction in fat and the risk of heart disease. Studies also suggest that supplemental fish oil may slow down the loss of muscle mass in older adults and increase resistance-induced strength. Furthermore, fish oil may also have indirect effects on weight management. This is because it stimulates the parts of the brain that control food intake. But itҳ important to note that not all fish oil supplements are equally effective. Kombucha Many people are turning to kombucha as a health food. It is a delicious beverage that has many health benefits, and it is widely available. But the beverage may not be the answer to all of your health concerns. In fact, there is a lack of scientific evidence confirming the health benefits of kombucha, which is still a relatively new phenomenon. To better understand whether kombucha is beneficial to your health, consider some of the other benefits that it may provide. First of all, you should know that kombucha is made from a symbiotic colony of yeast and bacteria. This symbiotic culture produces vinegar, B vitamins, enzymes, and probiotics. These bacteria and yeast are responsible for fermenting the tea, making it carbonated and sweet. Kombucha also contains a high concentration of acid, which is beneficial for the body. It has been enjoyed for centuries in Russia, Japan, and Europe, and is now widely available in the United States. The postThree Ways to Use Whole Grains As a Health Food appeared first onSMB Place.