A healthy diet is one that is mostly plant-based. The healthiest foods are rich in vitamins and minerals, low in bad fat and high in dietary fiber. These include beans and legumes, fruits and vegetables, fish and lean meats, nonfat dairy products and whole grains, nuts and seeds.
Beans, Whole Grains, Nuts, and Seeds
Plant foods, such as whole wheat pasta, whole wheat bread and whole grain cereals, legumes, beans, nuts and seeds offer many beneficial nutrients. In addition, they displace saturated fats and sugary foods in the diet. They are high in dietary fiber, which is beneficial for fighting some forms of cancer and reducing blood sugar, as well as controlling weight. These foods should make up the base of a healthy diet. Beans are full of B vitamins, soluble and insoluble fiber, complex carbohydrates and provide protein. Nuts and seeds are dense in minerals and provide healthy fats, which are beneficial for heart health.
Fruits and Vegetables
Fruits and vegetables offer a host of protective nutrients, including vitamins, phytochemicals (chemicals in plants that fight disease) and antioxidants. These nutrients offer protection against the development of diseases such as diabetes and cancer. Concentrate on cruciferous vegetables, such as cauliflower, broccoli, onions and garlic, citrus fruits, such as oranges and grapefruit, berries, such as raspberries and strawberries, and dark green, leafy vegetables, such as kale and spinach. Choose whole, unprocessed fruits and vegetables and consume five to nine servings daily.
Healthy Fats
Saturated fats should be limited in the diet for general health, especially for decreasing the risk of chronic diseases. No more than 10 percent of total calories should come from saturated fats (those found in animal products such as red meats, cheese and whole milk products and tropical oils). Choose foods rich in unsaturated fats instead, especially mono and polyunsaturated fats. Foods high in healthy omega-3 fats include fatty fish, such as salmon, walnuts, canola and flaxseed oils, and those rich in heart-healthy monounsaturated fats include nuts and seeds, olive oil and avocados.
Calcium-Rich Dairy Products
Not everyone can tolerate milk and other dairy products, but if you can, consume at least two servings daily. Choose non-fat milk, which provides calcium as well as healthy doses of vitamins A and D and protein. Yogurt is another good choice, if it's not full of sugar. Yogurt provides calcium and protein, as well as live, active cultures, also known as probiotics which encourage the growth of healthy bacteria in the gastrointestinal tract and contribute to a strong immune system. Not all dairy products are the healthiest foods to consume. Cheese and ice cream are high in saturated fat.
References
- World's Healthiest Foods
- Mayo Clinic Health Letters; Eating "Outside the Box." What Are the Healthiest Choices?; April 2002
- Nutrition for Foodservice and Culinary Professionals, 7th Ed.; KE Drummond and LM Brefere; 2010
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