Instead of planning your daily diet around what not to eat, select foods based on their finer qualities---namely how nutrient-dense they are. Learning about the vitamins, minerals and other benefits provided by fruits, vegetables and other foods is a positive and healthy way to develop good eating habits.
Vegetables
Vegetables are an important source of dietary fiber, folate, potassium, magnesium, and vitamins A and C.
Colorful Fruit
Choose brightly-colored fruits such as mangoes, oranges and red grapes, for their antioxidant qualities and their high water content, which helps to hydrate the body. The phytochemicals in these fruits will also reduce the risk for a host of conditions including cancer and diabetes. Additionally, fruits aid in digestion as they are fiber-rich.
Apples
Apples are high in fiber and flavonoids. They're also effective detoxifiers and blood sugar stabilizers. They help cut cholesterol and reduce the risk of asthma, cancer, stroke, heart disease and diabetes. (See Reference 2.)
Berries
Raspberries, strawberries and blueberries provide energy, detoxify the body and can help control cholesterol. Raspberries also can combat free radicals, while strawberries have the most vitamin C of any berry. Blueberries are rich in cholesterol-fighting reservatol and other antioxidants.
Peaches
Peaches aid in digestion, help prevent osteoporosis, and contain significant amounts of potassium, fiber and beta cryptothanxin, a phytonutrient that reduces heart disease risk. They are also rich in antioxidant vitamins A and C.
Whole Grains
Whole grains are desirable for fiber and antioxidant content, coming close to exceeding those found in fruits and vegetables. Half of your daily grain intake should ideally come from whole grains, as recommended by the U.S. Department of Agriculture.
Good Fats
Good fats are essential for health. These include canola, olive and peanut oils. Flaxseed, fish oil, macadamia, sesame, pumpkin seed, avocado and walnut oils are desirable, as well.
Proteins
Healthy proteins include lean meats, fish, poultry, omega-3 eggs, beans and nuts. Having at least two weekly servings of omega-3 rich fish, such as salmon or mackerel, is recommended by the Mayo Clinic. These fish also have selenium, another important nutrient that helps prevent free radical damage in the body.
Fruit Juice
Drink 100 percent fruit juice instead of juice with added sugars. Cranberry juice is especially good because it is high in antioxidants, helps keep liver detoxification pathways open, bolsters heart health and aids the urinary tract. Citrus and apple juices both help protect the body from free radicals. Juices made from cherries, berries and red grapes contribute to brain health.
Dairy
Low-fat and fat-free milk, cheese and yogurt are nutrient-rich dairy choices that can help provide daily calcium needs. Many of these also are fortified with vitamin D.
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