A healthy diet consists of whole grains, vegetables, fruits and low fat and lean sources of protein. Consume fat sparingly and avoid eating large amounts of red meat. Healthy foods and vegetables help lower cholesterol, prevent diseases and ensure proper functioning of body tissues, organs and the nervous system.
Vegetables
Vegetables contain fiber, minerals and vitamins that are essential to healthy eating. Vegetables include carrots, broccoli, onions, mushrooms, asparagus, bok choy, collard greens, kale, lettuce, mustard greens and romaine lettuce. Eat acorn squash, butternut squash, pumpkin, Hubbard squash, sweet potatoes, green peas, green peppers, red peppers, cucumbers, eggplant, okra, zucchini, celery, cauliflower and cabbage. Spinach, turnip greens, Brussels sprouts, beets, beansprouts, artichokes and watercress are all vegetables.
Fruits
Fruits are also high in fiber and can help lower blood pressure and prevent heart disease. Eat oranges, apples, plums, apricots, watermelon, prunes, bananas and kiwis. Additional fruits include raisins, blueberries, cranberries, strawberries, mangoes, papayas, pineapples, prunes, nectarines and peaches. Snack on pears, tangerines, grapes, grapefruits, honeydew and cantaloupes. Lemons, limes and cherries are also types of fruit.
Whole Grains
Whole grains contain fiber and vitamins and provide fuel for the body. Whole grains include whole wheat berries, whole wheat bulgur, whole wheat cous cous, brown rice, corn, whole cornmeal, popcorn, whole rye, oats, hulled barley, triticale, millet, teff, buckwheat and quinoa. Eat whole grain chips, whole wheat bread and whole wheat crackers.
Protein
Protein contains amino acids that are necessary within a healthy diet. Eat garbanzo beans, black beans, pinto beans and navy beans. Sunflower seeds, walnuts, almonds, soy beans, peanuts, hazelnuts, peanut butter, pumpkin seeds, cashews and soy nuts are sources of protein. Eat salmon, trout, herring, catfish cod, haddock, tuna, snapper and sea bass. Additional sources of protein include lean beef, chicken, turkey, tofu and scallops. Low fat yogurt, eggs and low fat milk are all sources of protein.
Fats
Monounsaturated fats and polyunsaturated fats play roles in disease prevention and both contains fatty acids that contribute to good health. Healthy fats include olive oil, canola oil, soybean oil and sunflower oil. Avocados, walnuts, almonds, pistachios and cashews also provide healthy fat.
Eating Out
Eating healthy while dining out is difficult. To make a menu item more healthy, make the following requests: whole wheat bread, whole wheat rice, vegetable oil, salt and MSG free, dressing on the side and low fat milk instead of whole milk.
Member Comments