A healthy lifestyle begins with eating nutritious foods. According to Harvard School of Public Health, the healthiest diets are made up of nutritious foods that include whole grains and healthy fats, and plenty of plant-based foods like vegetables and fruit. The focus should be on the types of food and not the amount per serving. A nutritious diet should be accompanied by regular exercise to maintain caloric balance and a healthy weight.
Vegetables and Fruits
Vegetables and fruits are low in calories and high in fiber. They have essential nutrients that promote and sustain good health and may reduce heart disease, blood pressure, cancer, vision problems, gastrointestinal disease and other conditions, according to the Centers for Disease Control and Prevention, and Harvard School of Public Health. Dark green, leafy vegetables, cooked tomatoes and other vegetables and fruits that are yellow, orange or red are the most nutritious vegetables and fruits. You should have at least four and a half cups of vegetables and fruits per day, with a variety of colors to maximize the mixture of nutrients. These vegetables and fruits can include ruby chard, kale, bok choy, mustard greens, broccoli, yellow squash, red bell peppers, oranges, lemons, limes, grapefruit, raspberries, red grapes and apples.
Whole Grains
Whole grain foods include brown rice, whole rye, steel-cut oats, corn, millet, quinoa, hulled barley, whole wheat berries, spelt, buckwheat, triticale, amaranth and teff. Whole grains are nutritious foods you should eat every day. Harvard School of Public Health says the entire package of whole grains contain elements that work together to help fight disease and improve health. Whole grains contain the plant's bran, starchy endosperm and germ. Bran is a fibrous outer layer that protects the inside kernel of the grain. The endosperm provides stored energy. The germ contains vitamins, minerals, essential fats and other nutrients.
Whole grains contain insoluble fiber that regulate bowel movements, and soluble fiber that lowers cholesterol and reduces risk of heart disease. Increased dietary intake of whole grains reduces incidence of cardiovascular disease, according to research by Phillip B. Mellen published in "Nutrition Metabolism and Cardiovascular Disease" in 2008. Whole grains also contain phytoestrogens, vitamins and minerals that can protect against some types of cancers and reduce risk of diabetes.
Nuts and Seeds
Nuts and seeds are a good source of protein and essential fatty acids. Walnuts and flaxseeds contain omega-3 fatty acids that can reduce the risk of heart disease and cancer. In 2004, the Food and Drug Administration approved a health clam for walnuts that states, "Supportive but not conclusive research shows that eating 1.5 oz. of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease." Walnuts and other nuts and seeds can be added to salads, breads and vegetable dishes, or eaten as snacks in between meals
References
- Harvard School of Public Health: Healthy Eating Pyramid
- Centers for Disease Control and Prevention: Fruits and Vegetables
- Harvard School of Public Health: Vegetables and Fruits
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- Harvard School of Public Health: Health Gains from Whole Grains
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