According to the American Dietetic Association (ADA), the healthiest foods to add to your diet are low in fat, high in fiber and rich in nutrients. These criteria all help you to support your cardiovascular system and reap the benefits of controlled weight. So, by pumping low-fat, heart healthy foods, you can achieve maximum energy and longevity.
Balanced weight control assists bone and organ health, but dieting that doesn't provide enough nourishment has the opposite effect. The best diet is one that actively keeps weight off while still supplying the vitamins, minerals and fatty acids that the vital organs need.
Low-fat
The ADA considers the best diet plan for losing weight one that combines low-fat healthy foods with regular moderate exercise. Items that are low in fat often satisfy the other fiber and nutrient criteria. For instance, nearly every fruit and vegetable has significant fiber and important vitamins, along with low or no fat. Notable fat exceptions are avocadoes and corn. Instead, choose plums, berries, tomatoes and zucchini.
To maintain weight, the healthiest food is nonfat milk or soy milk, which helps satisfy your daily protein and calcium requirements. One cup of soy milk provides 14 percent of protein and 20 percent of calcium needs. For more lowfat protein foods, try tofu, beans and brown rice.
High Fiber
Your body requires fiber for efficient waste elimination, but you must also get the right nutrients at the same time. Tofu, soy cheese and soybeans are some of the healthiest foods due to their fiber, iron, protein, Omega-3 fatty acids and rich vitamin content. Just 3 tbsp. of cooked soybeans can provide about 30 percent of your protein, fiber and iron for the day.
Whole grains can provide more than double the fiber of refined flour products. For the best diet, choose breads, tortillas, pitas and crackers made with whole wheat, corn, rye, oats and millet. Some of these high-fiber healthy foods come in fat-free varieties as well.
Nutritious
Antioxidants in blueberries, grapes and cranberries make them some of the healthiest foods you can add to your menu. Sweet potatoes and spinach also give you lots of nutrition in little servings. These sources of A, B, C and/or E vitamins contribute potassium, magnesium and manganese to the best diets without adding fat. One cup of blueberries has more than 30 percent of the Vitamin C you need to get you through the day.
Phytonutrients from these plant sources may also increase your mental sharpness and physical longevity. Blueberries and cranberries are known for preventing and curing urinary tract infections. All of these healthy foods do double-duty in preventing some cancers as well, thanks to their high fiber content.
