Healthy foods are in their whole state and are minimally processed. Foods such as fruits, vegetables, lean meats, low-fat milk and whole grains undergo very little processing and maintain all of their nutrients. Foods lose some of their nutrients, such as fiber, vitamins and minerals, during processing. For optimal health, avoid consuming processed foods that do not offer the full array of nutrients that whole foods have.
Nutrient Dense
Healthy foods are nutrient dense, meaning that they provide the maximum amount of nutrients without excessive calories. These foods have the lowest amount of fat and sugar possible, which reduces your caloric intake, says MyPyramid.gov. Drinking skim milk instead of whole milk provides your body with necessary calcium and vitamins without all of the unnecessary fat. Replacing sweetened foods, such as applesauce and yogurt, with the unsweetened variety, also provides you with the same nutrients without the added sugar.
High Fiber
Healthy foods naturally contain high amounts of fiber. Your body cannot digest fiber, so it stays relatively intact in your body and helps move food through your intestines. Fibrous foods, such as fruits, vegetables and whole grains, take longer for you to chew. This allows your body to register that it is full early on during your meal, which can prevent overeating. Fiber from fresh produce and whole grain foods sits in your gut for a while, which keeps you full and can aid in weight loss. According to MayoClinic.com, women need 25 g of fiber daily, but men need up to 38 g.
Quality Protein Sources
Healthy foods are naturally high in protein, which is used by your cells, tissues and organs. Protein-rich foods are either complete or incomplete proteins. Complete proteins, such as meat, milk and eggs, provide all 20 amino acids that your body needs, reports the Centers for Disease Control and Prevention. Incomplete proteins provide only some of the amino acids, but you can pair incomplete proteins with other foods to make a complete protein. For example, whole-grain rice and kidney beans are incomplete proteins when consumed separately. You can eat them together to make a complete protein. Pairing incomplete proteins together is known as "complimentary proteins", since they compliment each other to provide all 20 amino acids.
Disease-Fighting
Healthy foods work with your immune system to heal wounds and help fight chronic diseases. According to MyPyramid.gov, a diet rich in fresh fruits and vegetables provides your body with essential vitamins, minerals and antioxidants to fight illnesses. Fruits and vegetables are high in potassium, which can reduce your risk of kidney stones and may help decrease bone loss. Produce is loaded with vitamin C, to keep your immune system strong; folate, to help prevent neural tube defects during pregnancy; and antioxidants, to ward off free-radicals that can lead to cancer. Eating healthy high-fiber whole-grain foods, such as wheat bread, brown rice or oatmeal, can help lower your cholesterol and reduce your risk for heart disease.
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