The key to good health is found in the foods that you eat every day. When you give your body what it needs to function well, you reduce daily wear and tear on your heart, muscles, bones, blood and other parts of your anatomy. Vitamins, minerals, carbohydrates, proteins and fatty acids work together to support immunity, mobility and the growth of new cells. Raise your dietary standards to get adequate nutrition to increase your energy level and encourage good health.
Fish
While you should eat a variety of protein foods, the American Heart Association recommends placing fish on the menu several nights per week. Besides complete protein, fish contain hard-to-acquire vitamin D and omega-3 fatty acids, nutrients whose food sources are limited. Fish are also lower in saturated fat and calories than many meats and poultry cuts.
Whole Grains
Fiber, a healthy form of carbohydrate, is good for heart health and digestion. The USDA reports that many Americans don't consume enough dietary fiber, of which whole grains are a major source. Switch from refined grains such as white rice and white-flour products, which have less fiber, to brown rice and whole wheat or whole rye breads and crackers. Instead of puffed rice cereal, choose oatmeal or wheat bran, which have beneficial amounts of fiber. The protein, B vitamins and iron in whole grains also help to build a healthy blood count.
Fruits and Vegetables
To get your essential vitamins A, B, C, E and K, iron, potassium, calcium, magnesium and more fiber, consume a wide assortment of fruits and vegetables. The Centers for Disease Control and Prevention note that different colors of these plant-based foods offer different nutrient combinations. Especially nutrient-rich choices include papayas, bananas, oranges, berries and dark green, orange and red vegetables.
Low-Fat Dairy Products
Milk, cheese and yogurt are excellent sources of calcium, needed for healthy bones and teeth. Fortified milk is another major dietary source of vitamin D, which assist the body in calcium absorption, and of vitamin A. The AHA endorses 1-percent or fat-free dairy products for less saturated fat intake, to reduce your risk of heart disease.
Beans and Peas
Cooked dry black, pinto, kidney and other beans, lentils and black-eyed peas, chickpeas and split peas all inhabit the protein and the vegetable food groups as healthy choices for meals. With no cholesterol and little saturated fat, they are good for cardiovascular function. They contain the most fiber of any vegetables, while their high potassium, iron and magnesium contents add greatly to their value as protein sources.
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