Healthy foods should offer a variety of nutrients, be relatively low in calories for the serving size and be affordable. There are many healthy foods, but the top 10 meet all of these criteria, plus they are readily available, easy to prepare and tasty. Don't limit your healthy food choices to only these 10, as one of the best ways to ensure a healthy diet is to include plenty of variety.
Almonds
Almonds are rich in fiber, vitamin E, magnesium and iron. They also contain more calcium than any other nut. Almonds are also a good source of protein. A 1 oz. serving of almonds contains 170 calories, 6g of protein and 3g of fiber.
Apples
Apples are rich in the soluble fiber pectin, which has a positive affect on glucose and cholesterol levels. They are also rich in vitamin C. One medium apple contains 95 calories and 4g of fiber.
Blueberries
Blueberries are rich in phytonutrients, and may prevent urinary tract infections. They are also a good source of fiber and vitamin C. One cup of blueberries contains 84 calories, 4g of fiber and 1g of protein.
Broccoli
Broccoli is a good source of many nutrients, including calcium, potassium, folate, fiber, vitamins A and C and phytonutrients. One cup of broccoli contains 31 calories, 2g of fiber and 3g of protein.
Spinach
Spinach is rich in vitamins A, C, B-6, folate, riboflavin, calcium, magnesium and iron. One cup of spinach contains 7 calories, 1g of fiber, 1g of protein and 56 percent of the recommended daily value of vitamin A.
Salmon
Salmon is a great source of omega-3 fatty acids and a good source of protein. One 3 oz. serving of salmon contains 175 calories and 19g of protein.
Onions
Onions are rich in the flavonoid quercetin. One cup of onions contains 64 calories, 3g of fiber, 2g of protein and 20 percent of the recommended daily value of vitamin C.
Quinoa
Quinoa has the greatest amount of protein of any grain, as well as plenty of iron, riboflavin and magnesium. One half-cup serving contains 318 calories, 5g of protein, 5g of fat and 5g of fiber.
Tomatoes
Tomatoes are a wonderful source of lycopene, an antioxidant that reduces cancer risks. One tomato contains 26 calories, 0 grams of fat and 1g of fiber.
Lentils
Lentils are a good source of protein and fiber. They also contain isoflavones, which may slow or prevent the growth of estrogen-sensitive cancers. One half-cup serving contains 115 calories, 0g of fat and 8g of fiber.
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