Food to Make You Healthy

Food plays a powerful role in preventing disease and keeping your body healthy. Healthy foods should be nutrient-dense and low in fat and calories. This combination helps you maintain a healthy weight and fight heart disease, cancer and type 2 diabetes, among other health conditions. Choose foods from all the food groups for optimal nutrient intake.

Fruits and Vegetables

Many Americans don't get the recommended five to nine daily servings of fruits and vegetables. Besides being high in fiber, some types of produce are good sources of potassium, which works to regulate blood pressure. They also contain vitamins A and C, which contribute to boosting immunity. Another benefit of fruits and vegetables is their antioxidant content. Antioxidants fight free radical damage in your body that could lead to cancer. Adequate fruit and vegetable intake also fights heart disease and diabetes. Aim to include at least one serving with every meal and snack you eat.

Fish

Fish is an optimal source of omega-3 fatty acids, which are present in many types, including salmon, herring, mackerel and sardines. Including these species in your diet protects you from heart disease, because omega-3s have heart health benefits by reducing inflammation that could lead to heart attacks. They also contribute to a healthy brain and could decrease your risk of memory problems and help your body fight cancer. Fish is an ideal alternative to red meat if you have high cholesterol because it is very low in saturated fat. Fish is also a good source of protein.

Beans

Beans are a high-fiber food that promote satiety. This is important if you are trying to lose weight or maintain your current numbers. Eating foods that contain fiber fill your stomach up, preventing you from getting so hungry between meals that you reach for a high-calorie snack. Beans are a versatile food that make a good addition to many dishes. Try replacing ground beef with black beans in burritos and burgers, adding garbanzo beans to your lunchtime salad or adding white beans to your vegetable soup.

Popcorn

Popcorn is a whole grain that makes a healthy snack. The USDA recommends that half of your grain intake come from whole grains. This is because whole grains are higher in nutrients than their refined counterparts. Fiber is one nutrient you will find in popcorn, which is important for healthy digestion. Adequate fiber intake lowers your risk of heart disease and controls cholesterol levels. Whole grains are also a good source of complex carbohydrates, which fuel your body and help you complete your daily tasks. Choose air-popped popcorn because it is much lower in fat and calories than the oil-popped version. Limit salt because too much in your diet contributes to unhealthy blood pressure levels.

Lean Meats

Meat is a good source of protein and choosing lean cuts keeps your saturated fat and calorie intake low. Protein is an essential nutrient for good health because it supports healthy cells, muscles, skin and blood. Lean meats also contain B vitamins, which promote a healthy nervous system and help your body use the energy from the foods you eat. Iron, magnesium and zinc are additional nutrients you get from including lean meat in your meal plans. Choose from chicken breasts, sirloin steaks, lean ground beef and pork loin chops.