30 Sec Answer: Common food items are those that are readily available, easy to prepare and can be found in most parts of the world. They usually consist of grains, fruits, vegetables, dairy products, legumes and proteins.
Introduction
Food is a basic necessity for survival. It provides us with essential nutrients that enable our bodies to function properly and stay healthy. We all have different preferences when it comes to food but there are some common food items that are consumed by people around the world. These foods are typically affordable, widely available and generally nutritious. Knowing what common food items are can help you make better dietary decisions and provide your body with the nutrition it needs.
Grains
Grains form an important part of many diets around the world. Wheat, oats, barley, corn, rice and rye are some of the most popular types of grains that are commonly consumed by people. Grains contain carbohydrates which give us energy as well as vitamins and minerals such as folate, iron, magnesium and zinc. Whole grain versions of these grains contain more fiber than refined grains and can help to keep us full for longer periods of time.
Fruits
Fruits are an excellent source of vitamins, minerals and antioxidants that can help protect our bodies from disease. Apples, oranges, bananas, strawberries, grapes, melons and pears are some of the most commonly eaten fruits around the world. Fruits can be eaten fresh or dried and they make great snacks or additions to meals. Eating a variety of different fruits will ensure that you get all the nutrients your body needs.
Vegetables
Vegetables are an important part of a balanced diet as they provide a wide range of essential nutrients such as vitamins A & C as well as potassium, magnesium and folate. Tomatoes, potatoes, carrots, onions, broccoli and spinach are some of the most commonly consumed vegetables worldwide. Eating a variety of vegetables each day can help to reduce your risk for chronic diseases such as heart disease and cancer.
Dairy Products
Dairy products like milk, cheese and yogurt provide us with calcium which is essential for strong bones and teeth as well as muscle contraction and nerve signaling throughout the body. Milk can be enjoyed on its own or added to cereal or coffee while cheese makes a great addition to sandwiches or salads. Yogurt is also a good option as it contains beneficial bacteria that promote good gut health.
Legumes
Legumes such as beans, lentils and peas provide a good source of protein which is necessary for muscle growth and repair. They also contain B vitamins which help convert food into energy as well as fiber which helps keep us full for longer periods of time. Beans can be used in soups or chili while lentils work great in curries or stews. Peas make a great side dish or can be blended into dips or spreads.
Proteins
Protein is needed for proper growth and development throughout life stages as well as helping build new cells in the body . Lean meats like chicken breasts or fish fillets are both good sources of protein that are also low in saturated fat which is important for maintaining good health. Eggs also provide an excellent source of protein as well as healthy fats that benefit brain development in children . Other sources of protein include tofu , nuts , seeds , quinoa , edamame and tempeh .
Fats
Fats provide essential fatty acids that play an important role in maintaining cell membranes in our bodies . Healthy sources of fats include olive oil , avocado , coconut oil , nut butters , flaxseed oil , chia seeds , sesame oil , ghee , walnuts , almonds , cashews and pistachios . These should be used sparingly however since they’re high in calories so eating them in moderation is key .
Herbs & Spices
Herbs & spices add flavor to dishes without adding any extra calories making them a great way to enhance meals without sacrificing taste . Some common herbs & spices include basil , oregano , thyme , cumin , garlic powder , onion powder , cinnamon , paprika & turmeric . They not only add flavor but they may also have antioxidant properties that can aid digestion & promote overall health .
Sweeteners
Sweeteners such as honey & maple syrup provide sweetness without any nutritional benefits . Sugar should be avoided when possible due to its empty calories but if you do choose to use it then natural alternatives like agave nectar or coconut sugar would be better options than white table sugar . Artificial sweeteners like Splenda & Equal should also be avoided since they’ve been linked to increased risks for diabetes & other chronic illnesses .
Beverages
Beverages such as water & herbal tea provide hydration & electrolytes without providing any extra calories making them ideal choices when it comes to staying hydrated during the day . Coffee & black tea can still be enjoyed but should ideally be drunk unsweetened unless natural sweeteners like honey or maple syrup are used instead . Alcoholic beverages like beer & wine should only be consumed in moderation due to their high sugar content .
Oils
Oils like olive oil & coconut oil provide beneficial fats that help nourish skin & hair but should still be used sparingly due to their high calorie content . Avocado oil is another healthy option for cooking due to its higher smoke point than other oils making it suitable for high heat cooking methods such sautéing & stir-frying . Ghee is another traditional cooking fat that has recently become popular again thanks to its health benefits including being rich in CLA (Conjugated Linoleic Acid) which may help reduce inflammation & lower cholesterol levels .
Breads & Grains
Breads made with whole wheat flour offer more fiber than those made with white flour making them healthier options overall when choosing carbs at mealtime . Quinoa is becoming increasingly popular because it’s gluten-free & offers more protein than other grains plus it cooks quickly making it convenient when meal prepping ahead of time . Oats also offer plenty of fiber plus vitamins & minerals like iron & zinc so they make a great choice for breakfast whether enjoyed hot or cold depending on preference .
Seafood
Seafood provides lean proteins plus omega 3 fatty acids which may help reduce inflammation so incorporating fish into meals at least 2 times per week would be beneficial for overall health . Some types of seafood include salmon, tuna , mackerel , codfish , halibut , shrimp & oysters although sustainability should always taken into consideration when purchasing seafood products .
Nuts & Seeds
Nuts like almonds , cashews , walnuts & pecans provide healthy fats plus vitamin E while seeds like pumpkin seeds offer magnesium plus iron along with their own unique texture making them perfect topping options when baking goods like muffins or granola bars . Hemp hearts have gained popularity over recent years due too their complete protein profile meaning they contain all 9 essential amino acids plus plenty off Omega 3 fatty acids making them versatile enought o enjoy raw atop saladsor blended into smoothies to create creamier textures .
Plant Based Alternatives
Plant based alternatives such tofu bean burgers have been gaining attention lately due too their ease preparation factor compared too regular meat burgers making them ideal substitutes when trying out vegan/ vegetarian lifestyles although moderation would still need too be practiced since they’re processed foods afterall so enjoying smaller portions periodically rather than replacing every single meal could ultimately still result in achieving desired outcomes when it comes too improving one’s lifestyle habits over time on both physical/ mental realms equally just alike..
Processed Foods
Processed foods like chips & crackers contain unhealthy fats plus
