Food is your source of energy and vitality, but not all food is nutritious. The healthiest foods are those that supply your body with macronutrients from carbohydrates, fat and protein, and micronutrients from vitamins and minerals. Consume daily nutrients from food to stay focused on tasks, have energy to participate in various activities and keep your mood balanced. Healthy foods are also important in protecting your heart and organs from disease and obesity. Eat fresh foods as the foundation of your healthy diet instead of packaged and processed items.
Whole Grains
Whole grains are healthy because they are naturally low-fat and provide you with complex carbohydrates, fiber, vitamins and minerals. Whole grains can protect your heart by lowering high cholesterol and these foods give you a source of sustainable energy instead of a quick sugar rush followed by a crash. Wheat and whole rye bread are nutritious whole-grain options to use for sandwiches instead of white bread. Choose brown rice or wheat pasta, oatmeal or bran muffins for your meals to boost your energy and aid in healthy digestion.
Fish and Nuts
Omega-3 fatty acids are a type of unsaturated fat that your body needs to maintain organ health and proper brain development. Fish and nuts are a good source of omega-3 fatty acids to add to your diet. Fish is also a lean source of protein, which is important for muscle and tissue health. Salmon, tuna and halibut are healthy fish options to eat instead of red meat that is high in saturated fat. Nuts like almonds, walnuts or hazelnuts are a healthy snack in between meals that you can eat once daily. Fish and nuts may also lower high cholesterol levels to protect your heart.
Fruits and Vegetables
Fruits and vegetables are foods high in antioxidants, which protect your body from free radical damage. Free radicals enter your body from environmental pollutants or chemical containing foods and they damage your organs. A diet plentiful in fruits and vegetables can protect you and also gives you a healthy source of vitamins. Include brightly colored fresh produce like red peppers, collard greens, carrots and squash to your daily meals for nutritive benefit. Apples, oranges, mango and strawberries are healthy snack foods instead of packaged junk foods.
Low-Fat Dairy
Dairy is important to your diet because it provides you a source of calcium and vitamin D for bone health. Dairy is animal-based so it is naturally high in fat. Get your daily nutrients from dairy by choosing low- to no-fat products. Opt for nonfat milk, low-fat cheese and plain nonfat yogurt. If you do not prefer animal-based foods in your diet, you can get calcium and vitamin D from fortified soy milk, collards and baked beans.
Sweet Potatoes and Blueberries
Fresh foods without additives are the healthiest choice but two nutritionally charged foods worth specific mention to add to your diet are sweet potatoes and blueberries. Both are naturally fat-free, cholesterol-free and low-calorie but the significance is in the nutritive value of this vegetable and fruit. The sweet potato has more fiber than oatmeal and an abundance of vitamins A and C as well as the B vitamins. It is also high in the minerals potassium, iron, zinc and manganese. The sweet potato is a versatile vegetable that you can eat as part of your dinner or create a savory dessert from. Blueberries are equally loaded with fiber, vitamins and minerals and you can add blueberries to your salads or eat as a snack between meals.
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