The Best Foods For A Healthy Diet

McDonald's spends 1000 times more on advertising than the USDA does for its 5-a-Day nutrition education program, according to the Center for Science in the Public Interest. So it comes as no surprise that poor nutrition is one of the leading causes of death in the United States. A major factor in the development of high blood pressure, diabetes, heart disease, stroke and cancer is a diet too high in sugar, sodium and saturated fat, and too low in whole grains, fruits, vegetables and fiber.

Healthy Oils and Fats

Not all fats are bad. Healthy fats -- monounsaturated and polyunsaturated -- are necessary for good health and actually help prevent some chronic diseases, such as heart disease and stroke. These healthy fats are found in foods such as almonds, hazelnuts, pistachios and other nuts, olive and canola oils, sunflower and pumpkin seeds, avocados and olives. They are also found in coldwater fish such as salmon, sardines, herring, anchovies and tuna. Incorporate these sources of healthy fats into your diet while cutting back on unhealthy saturated and trans fats.

Whole Grains

Whole grains are an important part of a healthy diet. Whole-grain foods such as oatmeal, barley, brown rice and whole-wheat bread are high in fiber, keep you feeling full longer, control blood sugar and help prevent Type 2 diabetes. Choose whole grains instead of refined grains such as white bread and white rice, which have been stripped of nutrients and fiber during processing.

Vegetables and Fruits

Include vegetables and fruits for good health. They're high in fiber, vitamins and antioxidants, and they can help you avoid diverticular disease, heart disease, stroke and blindness by preventing cataracts and macular degeneration. Some of the most nutritious are strawberries, blackberries, blueberries, prunes, kale, spinach, tomatoes, sweet potatoes, cantaloupe and bok choy.

Legumes

Legumes -- a food category that includes black beans, kidney beans, soybeans, lentils, garbanzos and split peas -- are packed with nutrition. Legumes are not only high in dietary fiber, but they also are an excellent source of protein, vitamins and minerals, such as magnesium, iron, potassium and folate.

Low-fat Dairy Products

Dairy products are an important source of vitamin D and calcium, which are necessary for bone health and other body processes. Since regular, full-fat dairy is loaded with damaging saturated fat, choose low-fat or fat-free varieties of milk, yogurt and cheese as part of a healthy diet. If you don't like dairy, the Harvard School of Public Health recommends taking vitamin D and calcium supplements daily.