To lead a healthy life, it is essential to use good habits ; These include good physical training and healthy nutrition. In that sense, many people do not know what those foods are that they should eat and which are the indicated portions.
It is important to note that good eating habits will determine at what time you will begin to see the results . Remember that if you do any training routine this should be complemented with the food you eat.
For this reason, in this article we present the top 10 of the foods that can not be missing in your daily meals.
Eggs
Eggs are considered the number one food , since they are foods that have complete proteins. Only one egg can contain the 9 amino acids that the body requires to generate energy. It is a healthy food and you can eat it in different presentations: you can accompany them with vegetables, with chicken, waffles, tortillas, among others.
Oats
Oatmeal is a cereal that contains high levels of fiber, is free of sugar and high in calories. It is considered that this food is one of the most complete carbohydrates . Its main function is to regulate blood sugar levels.
Chicken 
Chicken is also one of the most important sources of protein and sodium, because it is low in fat. Chicken is also a food that can be prepared in different ways. You can replace the cold meats and sausages, for a delicious chicken breast , which is more nutritious and low in fat.
Apples
It is one of the most recommended fruits , it is economical and easy to obtain. You can accompany the apple with nuts, peanuts, or other fruits such as pear. It is a low-fat antioxidant and you can take them anywhere and eat at any time of the day.
Banana
It is the best fruit to consume , possesses mineral and potassium properties. After running a workout, this fruit is excellent for returning energy to the body . The banana or banana (as you call it in your country) is a sweet fruit, which can replace those sweet foods, but are heavy for the body. You can change this food with nuts or yogurt. However, you can also eat it only during breakfast or snack.
Nuts
The nuts are made up of such foods as peanuts or almonds. It is considered that these types of foods are healthy fats. They concentrate a lot of energy in them. They have certain benefits such as the contribution of antioxidants, calcium, magnesium, potassium, iron and vitamin E.
Integral rice
Brown rice is a very economical food and its consumption can prevent diseases such as cancer , among others. It is a source of fiber and minerals . However, you should reduce the portions of rice in your meals. If you consume it at night, make sure it is only twice a week.
Olive oil
It is one of the healthiest oils , is composed of fatty acids and omega 9. Among its main functions are the following: controls the cardiac arrhythmia, reduces the possibility of thrombosis, and prevents type 2 diabetes. Its use is varied, you can Use it for salads and also at lunch lunches.
Vegetables
Vegetables are essential to lead a fitness life , it is like the flag in this transformation process. They are foods loaded with fiber, vitamins and minerals . They provide innumerable benefits to the organism, such as the prevention of circulatory diseases and increase the body’s defenses.
Avocado
It is a food loaded with healthy nutrients such as vitamin B, folic acid, potassium and healthy fats . It is a food that adapts to any food , you can add it at lunch accompanied by brown rice and chicken breast.
