The best foods to eat every day are nutrient-dense and have proven health benefits. Avoid foods high in calories and fat, such as fast food and junk food. These foods have no nutritional value and contribute to obesity and chronic disease. Instead, eat foods that are packed with vital nutrients that give you energy and keep you healthy. Add a multivitamin and a vitamin D supplement to fill in potential gaps in a healthy diet, advises the Harvard School of Public Health.
Healthy Fats
Fat is essential for good health and should make up 20 to 35 percent of your daily calories. Saturated fats -- found in red meat, butter and full-fat dairy products -- raise cholesterol and increase risk of heart disease. Monounsaturated fats do just the opposite -- they lower cholesterol and reduce your risk of heart disease, and they benefit blood sugar and insulin levels. Add healthy fats to your diet every day with olives, avocados, nuts and olive and canola oils. People who eat an ounce of nuts several times a week have reduced risk of heart attack, sudden cardiac death and heart disease.
Fish
Fatty fish -- such as herring, salmon, tuna, sardines and mackerel -- contain omega-3 fatty acids, which are essential nutrients lacking in the typical American diet. Omega-3 fats lower blood pressure, cholesterol and triglycerides, and they lower the risk of heart attack, deadly abnormal heart rhythms and stroke. Evidence shows that omega-3 fats may slow the buildup of plaque and prevent blood clots that clog arteries. Because fish may contain contaminants such as polychlorinated biphenyls, mercury and other heavy metals, limit your fish intake and add a purified omega-3 fatty acid supplement. Ask your doctor about omega-3 supplementation prior to use.
Whole Grains
The best sources of energy-producing carbohydrates are whole grains, such as whole-wheat bread, brown rice and oatmeal. Avoid refined grains such as white bread and white rice that are digested rapidly, causing sharp spikes and dips in blood sugar and insulin levels that may lead to type 2 diabetes. Whole grains, which have the nutrient-rich germ and fiber-rich bran intact, provide sustained energy, control blood sugar and insulin, help you manage hunger and may prevent heart disease. Read nutrition labels and look for whole grain to be listed as the first ingredient to ensure you're getting a true whole-grain product.
Fruits and Vegetables
Fruits and vegetables are high in fiber, low in calories and packed with vitamins, minerals and antioxidants. They also protect you from cancer, heart disease, macular degeneration and diverticulitis. Add a variety of colorful fruits and vegetables to your diet every day. Especially nutritious fruits and vegetables include kale, broccoli, mustard greens, spinach, bok choy, yams, winter squash, carrots, oranges, mango, cantaloupe, blueberries and other types of berries.
Low-fat Dairy
Include one or two servings of dairy products in your daily diet to get enough calcium to keep your bones strong. Most dairy products are high in saturated fat, so choose low-fat or no-fat cheese, milk and yogurt instead.
References
- Harvard School of Public Health: Food Pyramids: What Should You Really Eat?
- HelpGuide.org: Healthy Eating: Easy Tips for Planning a Healthy Diet and Sticking to It
- MayoClinic.com: MUFAs: Why Should My Diet Include These Fats?
- University of Maryland Medical Center: Omega-3 Fatty Acids
- American Council on Exercise: Top 25 Superfoods
- Harvard School of Public Health: Nuts for the Heart
