The double cheeseburger with fries and a soda can be hard to stay away from. But there are still plenty of choices you can include in a healthy diet. A list of the world's healthiest foods is extensive, but it can be broken down into five primary categories.
Berries
Fresh berries are simple, sweet and very healthy. According to Health Castle, an online resource run by registered dietitians, berries are loaded with vitamin C, fiber, folate and antioxidants (which can slow the process of aging and reduce chances of developing cancer). The berries that top the health list are goji berries, acai berries, blueberries and strawberries. Even high-powered health institutions have lauded the benefits of adding berries to your diet. The American Institute for Cancer Research, for example, recognizes that "blueberries contain a family of phenolic compounds called anthocyanosides, which many scientists believe are among the most potent antioxidants yet discovered."
Greens
Deep green vegetables are some of the healthiest foods. These veggies, including kale, bok choy, broccoli, chard and asparagus, are full of nutrients such as calcium, iron, and vitamins A and C. On top of that, they fill you up, they are rich in fiber, and they contain very few calories. Even the lighter-green cabbage is healthy, as it is low in calories, and contains nutrients such as sulforaphane (which reduces your chances of developing cancer), according to Quality Health online.
Fatty Fish
Fatty fish such as salmon contain omega-3 fatty acids, which are known to decrease "bad" cholesterol and raise "good" cholesterol, and offer many heart benefits. The American Heart Association recommends eating two or more servings of fish (particularly fatty fish) each week. Other heart-healthy fish are mackerel, herring, sardines, albacore tuna and lake trout.
Whole Grains
Whole grains such as wild rice, brown rice, barley and quinoa are full of antioxidants, magnesium, fiber, iron, B vitamins and vitamin E. Recognizing the health benefits of whole grains, the 2005 Dietary Guidelines for Americans recommends that whole grains should comprise at least half of your daily grain intake. One easy way to get more whole grains is to substitute whole-wheat flour for enriched flour when you bake.
Soy
Soy products can substitute animal products with their many similar health benefits. Soy beans, for example, are full of protein (including all of the essential amino acids,) and they also contain calcium, zinc, iron, B vitamins, omega-3 fatty acids, fiber, phosphorus and magnesium. Also, according to Health Castle online, soy products are increasingly thought to help fight health complications such as cancer and osteoporosis. Get some soy in your diet by drinking calcium-fortified soy milk, eating soy nuts, tofu, edamame, miso, tempeh, and products like soy patties, soy yogurt and soy cheese.
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