3 Foods You Should Incorporate in Your Diet

Now that the holidays have come and gone and the New Year is upon us, many of us have made a resolution to take better care of our health.. We've vowed to exercise more and incorporate more healthy food into our diets. What does that mean exactly? Less fast food? More fresh foods? It is different for everyone, but the importance of eating right is the same for everyone.

Since some of us may be looking for a place to start, the following contains information on the benefits of 3 foods you should incorporate into your diet today and why. These nutrient-packed foods will make a positive impact on any dieting overhaul endeavor you may have. And the best part? They are simple, every day foods that are easy to prepare and easy to acquire.

Beans

Beans have an unfortunate reputation in the American diet. They take too long to cook. They cause gas. The truth is, while they do require a few hours to cook, you don't have to labor over your stove to get a good, wholesome meal. Proper soaking methods will alleviate the gas issue and they can be tossed in a crock pot for a few hours while you go about your business. In a pinch, you can use the canned variety, but beware.. The canned variety often contain a lot of sodium.

Why should you eat beans? For starters, they are packed with low-fat protein. You cannot get the same low-fat/high-protein result from even the leanest cuts of meat. For example, 1 cup of lentils boasts about 17 grams of protein with less than 1 gram of fat. Your sirloin steak certainly can't beat that as it contains almost six times the fat!

Beans are also high in essential vitamins, such as folate, niacin and riboflavin. Because beans are a plant food, they are also packed with phytonutrients, which help to build strong bones and ward off diseases such as osteoporosis. Beans are also a good choice in helping stave off high cholesterol and heart disease.

Walnuts

A handful of these nutrient powerhouses every day may be all you need to keep the doctor away. Okay, maybe not, but the health benefits of these plant foods is amazing. A one-ounce serving each day can substantially lower your risk of developing coronary disease, especially the risk of heart attack. In addition, you lesson the risk of developing chronic diseases such as cancer and diabetes.

In addition to being an excellent source of necessary fiber, walnuts are also packed with protein. Because they are also a plant food, they contain substances called plant sterols that have been proven to lower bad cholesterol levels. Although nuts are high in fat, they are high in monounsaturated fat, which also helps with cholesterol levels as well. Again, moderation is the key to avoiding putting on unwanted pounds with the incorporation of this food. Healthy fats or not, it's still high in calories.

Oranges

While Christmas may be over, 'tis the season for Nature's Candy. Oranges are notorious for their high Vitamin C content, but they offer so much more. Oranges contain citrus flavonoids, which have been shown to absorb UV light and inhibit the growth of cancerous cells. In addition, these flavonoids help reduce the effects and risks of hypertension and stroke.

Since these flavonoids are in the pulp and flesh of the orange, eating it instead of drinking it is far more beneficial in reaping the benefits. Oranges are also high in folate, which is a crucial nutrient in preventing cardiovascular disease. With all these health benefits, it can be said that an orange a day may keep the doctor away!

Just by incorporating these three foods into your diet, you can reduce the risk and effects of cardiovascular disease, diabetes and cancer. Maybe you can't quite muster up the motivation to exercise just yet, but on your next trip to the grocery store, you can incorporate these foods to get you on your way to a healthier you in 2010. You may feel so good after eating these foods that you'll want to exercise after all.