If you're ready to enhance your nutritional profile, start by categorizing the types of healthy food. Then you can choose a rotating menu from within the right food groups. The idea is to consume the recommended daily values of the essential nutrients that you need in large quantities---protein, fiber, vitamins and minerals---and fewer of those that you need less of, such as saturated fatty acids and sugar. The info on food labels helps you track your nutrient intake.
Whole Grains
Whole grains such as rice, corn, wheat, rye and oats provide dietary iron, vitamin B, fiber, protein and other nutrients. Among grain foods, the USDA Dietary Guidelines for Americans advises choosing whole grains, such as brown rice, over refined grains, such as white rice. Most ready-to-eat and hot cereals are made from whole grains. Additional whole-grain foods include whole-wheat breads and pastas, barley, bulgur, wild rice and popcorn.
Low-Fat Protein Sources
Animal-based protein foods tend to carry a high proportion of fat, much of it saturated fat, which can harm your cardiovascular health. Therefore, the USDA suggests choosing low-fat fish, meats and dairy products. Most fish have less saturated fat than meats, so enjoy salmon, cod and tuna often. Among meats, beef sirloin and pork loin are lean, as is poultry meat without skin. Reduced-fat milk, yogurt, cheese and sour cream fit this healthy-food category.
Plant-based protein foods such lentils, cooked dry beans and split peas make lower-fat substitutes for meat. Nuts such as almonds and cashews and seeds such as sunflower and pumpkin seed kernels add protein, vitamins and minerals to a healthy diet.
Vegetables
All vegetables make the health food grade, with a high nutrient-to-calorie ratio and significant amounts of fiber. Those with the densest nutrition include cooked spinach, broccoli and other greens, and sweet potatoes, carrots and other orange vegetables.
The trick to keeping veggie servings healthy is to cook them without fat, as the American Heart Association points out. Additional vitamin-rich choices include red peppers, cabbage and artichokes. For mineral-rich veggies, choose tomatoes, winter squash and Brussels sprouts.
Fruits
Most fruits are considered healthy foods. High-fat fruits, such as avocadoes and coconut, can be eaten in small quantities. Eat low-fat fruits such as oranges, pears and berries for their fiber and vitamin C. Choose papayas, bananas and apricots especially for their potassium content. The U.S. Centers for Disease Control and Prevention note that selecting a variety of colors provides a variety of important nutrients.
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