So many packaged foods make health claims that you can lose sight of the everyday foods that are good for you. Some of these grocery items are fine off the shelf but become less healthy if you cook with added fat, salt or sugar. So, after you make your shopping selections, try eating palatable foods raw and baking, broiling, boiling, steaming, poaching or grilling the rest -- without butter or with just a small amount of olive or canola oil.
Grain Foods
Whole grains, or those with the germ and husk intact, are considered more nutritious to eat than refined grains, which lose fiber when those elements are removed. The USDA recommends consuming whole grains, such as brown rice, twice as often as refined grains, such as white rice. Healthy whole grains include wild rice, bulgur, barley and whole oats. Whole-grain products include whole-wheat breads and pastas, corn tortillas and rye crackers. Ready-to-eat wheat bran, rye and oat cereals are also whole-grain foods.
Vegetables
The vegetable world is wide, and as they largely have low fat and calorie contents, all vegetables are healthy foods. Get vitamins, mineral and fiber benefits from colorful carrots, peppers, squash, spinach, broccoli, artichokes and cauliflower. Starchy veggies such as potatoes, peas and corn are more filling and have slightly more calories. Greater water content makes cucumbers, celery and different types of cabbage low in calories but still important sources of fiber and vitamins.
Fruits
While avocados are high in fat, the fat is mono- and polyunsaturated, which means it is beneficial for your cardiovascular system. Enjoy plenty of vitamin C and fiber from berries, melons, grapes and tree fruits. These include strawberries, cantaloupes, kiwis, plums, peaches, nectarines, oranges and apples. Blueberries are considered a "superfood" as they are high in antioxidants that protect the body from damaging free radicals; eat them regularly to reap that benefit. High-fiber fruits that help keep the digestive tract moving smoothly include Asian and domestic pears, blackberries and raspberries. Bananas and papayas have strong potassium content in addition to vitamin C and fiber.
Protein Foods
The lower the saturated fat, the greater are the benefits of protein foods. To that end, the American Heart Association recommends vegetarian protein selections such as pinto, kidney, black and navy beans along with rice and pasta. Split peas and black-eyed peas are also good plant-based protein sources. Low-fat or fat-free milk and yogurt provide moderate amounts of healthy protein. Fish such as salmon, tuna and trout have similar protein content but less saturated fat than meats and poultry. When you do choose beef, pork or lamb for their protein, trim away visible fat, and take the skin off of chicken and turkey.
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