A healthy diet should include a variety of foods from each of the food groups. Eating a variety of food helps ensure your body will receive the nutrition it needs to function. Good healthy diet foods should be high in fiber, colorful and nutrient-dense, according to the University of California-Berkeley. Consult your doctor before making any drastic diet changes.
Fruits and Vegetables
Fruits and vegetables are nutrient-dense foods --- meaning they deliver significant amounts of vitamins, minerals and other essential nutrients in few calories. People with high intakes of fruits and vegetables have lower rates of type 2 diabetes, cancer and heart disease, according to the U.S. Department of Agriculture. The fiber in fruits and vegetables also helps you feel full, so you eat less and have an easier time maintaining your weight. The USDA recommends that most people eat four to five servings of fruits and vegetables everyday. Choose dark green and orange-colored fruits and vegetables for the most nutrition, the Helpguide website advises. Good choices include spinach, broccoli, kale, sweet potatoes, cantaloupe, carrots and Brussels sprouts.
Whole Grains
Whole grains are high in fiber, magnesium, iron, selenium and B vitamins. People who eat whole grains have a reduced risk of coronary artery disease, lower rates of obesity and fewer incidences of constipation, the USDA explains. The agency recommends you eat at least three servings of whole grains a day. Examples of whole-grain foods include whole-wheat products, oatmeal, bulgur, millet, quinoa, popcorn, whole cornmeal and barley.
Legumes
Legumes are one of the most nutritious foods available, the Mayo Clinic reports. Legumes contain significant amounts of fiber, folate, iron, potassium, magnesium and healthy fats. Legumes are also a good source of protein. Helpguide suggests you add legumes to your diet as alternatives to meat. Types of legumes include chickpeas, black beans, kidney beans, pinto beans and black-eyed peas.
Fish
The American Heart Association recommends you eat two servings of fatty fish a week for heart health. The omega-3 fatty acids found in fish help to lower blood pressure, prevent blood clotting and acts as an anti-inflammatory. Fish high in omega-3 fatty acids include salmon, tuna, herring and mackerel.
References
- Helpguide: Healthy Eating: Easy Tips for Planning a Healthy Diet and Sticking to It
- U.S. Department of Agriculture: MyPyramid Inside the Pyramid
- University of California-Berkeley Wellness Letter: 13 Ways to a Healthy Diet
- Mayo Clinic: Beans and Other Legumes: Types and Cooking Tips
- American Heart Association: Healthy Diet Goals
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