As you choose foods from each of the food groups, a few items stand out as particularly healthy to eat. These are plant- and animal-based foods that have great concentrations of nutrients, with less fat and calories than other foods. Their dense nutrition helps you achieve or surpass your daily values, or DVs, of essential vitamins, minerals and other nutrients quickly. Adopt a few super foods as staples and round out your diet with fruits, nuts, seeds, beans and additional lean protein sources.
Whole Wheat
Whole wheat anything beats the compromised nutrition in products made with refined white flour. The USDA suggests choosing whole grains half the time, but more often is even better for your heart and digestive system. Start with a bran or nugget cereal with wheat listed as the first ingredient. The low calories and enriched levels of iron, B vitamins and additional vitamins and minerals make whole wheat cereals extremely nutrient dense. Whole wheat pasta, hot dog buns, tortillas, crackers and breads are higher in fiber than white flour products.
Fat-Free Dairy Foods
You need a steady calcium supply to keep your bones and teeth in great shape. If you're not used to nonfat milk, decrease the fat content by degrees from whole to 2 percent to 1 percent to skim. You'll still get the same amount of calcium, protein and vitamins A and D. Fat-free yogurt may not have the added vitamin content, but it makes a lean protein source. Reduced-fat cheese, such as mozzarella string cheese, is another low-calorie significant calcium source.
Fish
Low-fat protein foods are preferred by the American Heart Association, which recommends putting fish on your menus at least twice a week. A 3-oz. serving of salmon has less saturated fat than meats, and its unsaturated omega-3 fat helps to guard against cancer and heart disease. Low calories and large amounts of vitamin D, several B vitamins and magnesium make this protein source superior to beef, pork, lamb and poultry. Other fish choices to support healthy skin and muscle tissue include halibut, tuna, trout, rock fish and orange roughy.
Green and Orange Vegetables
All vegetables make good contributions of fiber to your diet, along with many vitamins and minerals needed for a healthy metabolism. You'll get the most bang for your buck by eating leafy greens and orange/red vegetables frequently. Be sure to cook spinach, kale, broccoli and Brussels sprouts for optimum concentration of B vitamins, iron and other minerals. Enjoy carrots, sweet potatoes, squash and ripe bell peppers for their vitamins A, B and/or C and mineral contents.
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