A good diet involves eating healthy foods. You should focus on the type of food you eat and not the quantity. You should consume nutrient-dense foods and beverages that include vegetables, fruits, legumes, whole grains, nuts, seeds, low-fat dairy, fish and lean meat. Consult your doctor about your health and diet.
Fruits and Vegetables
Fruits and vegetables contain high concentrations of vitamins, minerals and antioxidants. By eating a variety of colors of fruits and vegetables, you can obtain a wide array of nutrients that can help you fulfill your daily requirements for good health. Research published in the "Journal of Agricultural and Food Chemistry" in 2010 reports that beets, broccoli and red pepper have the highest cellular antioxidant activity, a measurement of a food's protective effects against chronic diseases, such as cancer and cardiovascular disease. The research also reports that increased consumption of fruits and vegetables is an effective strategy for reducing disease risk.
Legumes
Legumes include lentils, peas and beans, including garbanzos, black beans, navy beans, lima beans, red kidney beans, pinto beans, fava beans, soy beans, azuki beans, edamame and black eyed peas. Beans are high in fiber, a substance that is not digested but can help you control blood sugar, reduce cholesterol and have regular bowel movements. Legumes are a natural source of protein. Soy beans contain all essential amino acids for protein synthesis and its protein quality is similar to animal products.
Whole Grains
Whole grains, such as rye, wheat, corn, barley, spelt, amaranth, millet and brown rice contain the entire kernel, including the bran, germ and endosperm. Whole grains provide a higher concentration of nutrients, particularly vitamins and minerals, than processed or refined grains which lose the nutrients during the manufacturing process. Eating whole grains may reduce your risk of chronic disease.
Fish
Fish, particularly fatty, cold water fish such as salmon, sardines and herring, contain a high concentration of omega-3 fatty acids called eicosapentaenoic acid and docosahexaenoic acid. Omega-3 fatty acids are healthy fats that may reduce your risk of heart disease and alleviate inflammation from various types of autoimmune diseases. Research published in "Current Atherosclerosis Reports" in 2008 found that an intake of 400 to 500 mg per day of eicosapentaneoic acid and docosahexaenoic acid can be achievable by diet alone and may significantly reduce risk of death from coronary heart disease in healthy adults.
References
- Harvard School of Public Health: Healthy Eating Pyramid
- United States Department of Agriculture: Dietary Guidelines for Americans 2010
- Centers for Disease Control and Prevention: How Many Fruits and Vegetables Do You Need?
- PubMed.gov: Cellular Antioxidant Activity of Common Vegetables
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
- MedlinePlus: Soy
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