Healthy foods have all the nutrition you need for proper cell function, strong bones and long-lasting energy. They also contain enough dietary fiber for proper digestion and a mix of water-soluble and fat-soluble vitamins for both quick and stored energy. Pick a variety of fresh produce, whole-grain foods, low-fat dairy products, lean meat, poultry, fish, nuts and seeds and your diet should be both nutritious and interesting.
Whole, Healthy Carbs
About half the calories you eat in a healthy diet should come from carbohydrates. Whole-grain foods are a great source of healthy, complex carbs for long-lasting energy -- they're full of B-complex vitamins, iron and dietary fiber. According to MyPyramid.gov, the entire kernel used in whole-grain breads, cereals and pastas as well as brown rice supplies full, natural nutrition along with the fiber necessary for proper digestion. You can also get simple, healthy carbs for quick energy in fresh fruits and veggies. Steer clear of processed food carbs such as white bread and rice or canned fruits and veggies, which have added sugar, sodium and preservatives.
Push Protein, Pull Fat
Healthy sources of protein include lean meat, poultry, seeds, nuts, legumes and fish. Exercising will turn the protein you eat into strong muscles. The Harvard School of Public Health states that if you choose fish such as salmon over red meat, you will get nearly the protein in beef steak with only a quarter of the cholesterol-building fat. Try tasty alternatives like a coating of crushed seeds or nuts on the fish to add even more protein and heart-healthy oils to the dish.
Vary the Vitamins and Minerals
Choose a variety of fresh veggies and fruits in order to get a full complement of vitamins and minerals. Pick as many different colors of fresh produce as possible and you will cover all the bases of vitamins and minerals for full nutrition. MayoClinic.com states that if you make fresh produce your first stop at the market, you will be more likely to fill up on nutritious produce instead of the empty calories in processed snacks. Fruit and veggies are especially good sources of water-soluble vitamins such as C and B-complex.
Dairy Delights
Calcium for strong bones is abundant in low-fat dairy products along with fat-soluble vitamins A, D, E and K. Both no-fat and low-fat dairy items are a better choice than whole-milk products that can add weight and lead to health problems like high cholesterol and heart disease. Low-fat yogurt dips for veggie and fruit slices make a tasty alternative to sodium-, sugar- and preservative-filled processed snacks.
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