Nutrition plays an important role in achieving and maintaining optimal health. While modern shipping and packaging methods supply grocery store shelves with a plethora of edible items, not all foods provide the necessary nutrients. The healthiest foods to eat are nutrient-dense. These foods supply vitamins, minerals and other nutrients without increasing your intake of fats, sodium and sugar.
Dietary Fiber
Fiber is an important substance that provides numerous health benefits such as normalizing bowel movements, lowering cholesterol levels, regulating blood-sugar levels and aiding in weight loss. Fiber in the foods you consume creates bulk in your bowel movements, passing through your body without being absorbed. Healthy sources of fiber include legumes such as beans and peas, as well as whole fruits and vegetables.
Whole Grains
Starchy foods are often the subject of much debate when it comes to weight loss. When eating starchy foods, the American Diabetes Association recommends you consume the entire grain, rather than eating refined flours and cereals that only contain the endosperm. Whole grain products supply your body with more nutrients and fiber than refined products. Choose breads made from whole wheat, corn, rye or buckwheat flours. Include wild rice and brown rice in your meals -- and pick cereals made from oatmeal or whole grain corn meal.
Dairy Products
Dairy products are an excellent source of calcium, a mineral important to the health of your bones and teeth. Low-fat and fat-free milk, yogurt and cheese contain less animal fat than whole-fat products. Look for dairy products that don't contain added sugar, sodium or other additives.
Fresh Produce
In addition to supplying your body with fiber, fruits and vegetables contain substantial amounts of vitamins, minerals and phytonutrients. Many varieties of fresh produce have antioxidant properties that may help protect your cells from damage due to free radicals. Citrus fruits such as grapefruit, lemons, oranges and limes, provide your body with vitamin C, while sweet potatoes contain vitamin A and tomatoes supply iron, vitamin E and vitamin C.
Protein Sources
Protein is present in every tissue, organ and cell in your body. The human body constantly breaks down and replaces protein with amino acids from food sources. Foods that supply your body with protein include nuts, seeds, tofu, eggs, legumes, meats, fish and poultry.
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