Eating healthy foods and drinking healthy beverages can help reduce a person's chances of cancers, heart disease, diabetes and obesity. Healthy foods and drink options contain high amounts of fiber, plant based proteins or lean animal proteins, unsaturated fats and high amounts of water. There are many options for healthy foods and drinks, but when choosing healthy options look for foods that are low in saturated fats, low in calories and require less processing.
Black Beans
Black beans contain about 7 g of fiber and 7 g of protein per half cup. Therefore, black beans are a rich source of fiber that is free from unhealthy saturated fats and cholesterol. Black beans are also versatile. They can be eaten alone, served on salads, mixed into pasta dishes or rich dishes, rolled into burritos or made in black-bean burger patties.
Broccoli
Broccoli, a fiber rich vegetable, contains about 5g of fiber per cup, notes MayoClinic.com. The high fiber content found in broccoli can fill a person up without having a high calorie content. Broccoli can be eaten as a healthy side dish or mixed into a variety of meals.
Almonds
Eating a handful of about 12 almonds can provide an energy packed source of protein. You can easily transport almonds for a healthy snack. Also, you can slice or sliver almonds and add them to salads and rice dishes. Almonds contain healthy unsaturated fats that help promote heart health.
Soy Milk
Soy milk contains a rich amount of protein at about 7 g per serving. When soy milk is used instead of dairy milk, the unhealthy fat and cholesterol levels in a person's diet will be significantly reduced. You can purchase soy milks that have been fortified with calcium, vitamin D and omega-3 fatty acids to increase the health benefits.
Tea
According to the Harvard School of Public Health, drinking black or green tea can provide a person with healthy substances, such as antioxidants and flavonoids. Tea is naturally calorie free and comes in a variety of flavors. Since tea is comprised mainly of water, you could drink it as a hydrating beverage. Avoid adding sugar, creams or milk to tea as this will significantly increase its calorie content.
Fruit Flavored Water
Water is necessary for proper hydration, but many people don't like to drink plain water and prefer flavored water. However, flavored water is either high in calories or loaded with artificial sweeteners. Make your own flavored water by adding fresh fruits and herbs. The Harvard School of Public Health suggests adding slices of citrus fruits, crushed mint, slices of ginger or slices of cucumber to pitchers of cold water.
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