You may know why a healthy diet is so important, but now you need to know how to choose healthy foods. The healthiest common foods are easy to find at a grocery store and easy to incorporate into your daily diet routine, and they are packed with essential nutrients. Remember that a healthy diet includes a variety of foods from all of the food groups.
Fruits And Vegetables
People who eat more fruits and vegetables may have a lower risk of heart disease, osteoporosis, diabetes and cataracts, according to the Oregon State Linus Pauling Institute Micronutrient Information Center. Most fruits and vegetables are low in calories and many are high in nutrients such as dietary fiber, potassium, vitamin C, vitamin A and magnesium. The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services state that a serving is a half-cup of fresh fruit or raw or cooked vegetables, and someone on a 2,000-calorie diet should eat at least four servings of fruit and five servings of vegetables per day. Aim for a variety of choices, including fruit such as apples, bananas, grapes, citrus fruits and berries, and vegetables such as carrots, broccoli, tomatoes, squash and eggplant. You can add fruits and vegetables to your day by having them as snacks or side dishes, or adding them to recipes.
Nuts and Peanuts
Peanuts and tree nuts are healthy common foods. According to the Linus Pauling Institute Micronutrient Information Center, they provide heart healthy unsaturated fats, magnesium, dietary fiber and protein, and people who eat nuts tend to have a lower risk for heart disease and diabetes. Hazelnuts, macadamia nuts, pecans and almonds are especially high in monounsaturated fats, and Brazil nuts and peanut butter have polyunsaturated fats. Walnuts provide omega-three fatty acids, which are the healthiest type of polyunsaturated fat. Nuts are high in calories with almost 160 per oz., so eat them in moderation if you are watching your weight. Some ways to increase your nut consumption is to eat them by themselves, in trail mix, in salads and in butters, such as peanut or almond butter.
Whole Grains
Whole grains include the germ, grain and endosperm part of the entire grain kernel, and they are natural sources of potassium, magnesium and antioxidants. Choosing them instead of refined grain may lower your risk for coronary heart disease, according to the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services. MayoClinic.com states that the dietary fiber in whole grains may reduce your risk for diabetes and constipation. You should try to get at least of your grains from whole grains instead of refined grains, such as white bread, and common sources of whole grains are oats, whole grain cold breakfast cereals, whole wheat pasta and bread, popcorn and brown rice. If you have concerns about your heart health or digestive health, remember to consult a doctor rather than depend on whole grains.
References
- United States Department of Health And Human Services: Dietary Guidelines for Americans, 2005
- Oregon State University: Linus Pauling Institute Micronutrient Information Center: Fruits And Vegetables
- Oregon State University: Linus Pauling Institute Micronutrient Information Center: Nuts
- MayoClinic.com: Whole Grains: Hearty Options for A Healthy Diet
- MayoClinic.com: Dietary Fiber: Essential for A Healthy Diet
