What Food Is Really Healthy?

Sometimes it can be difficult to figure out what food is really healthy because there is so much advertising. Some foods may appear healthy until you look a little closer and find out that they do not have many nutrients. Really healthy foods are usually high in essential nutrients and low in empty calories from sugars or starches. Eat a variety of healthy foods to form a balanced diet, and remember that a food is only healthy when you eat it in moderation.

Fatty Fish

Fatty fish can be very healthy because it provides long-chain omega-3 fatty acids, which may reduce your risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Examples include salmon, tuna, sardines and herring, which provide high-quality protein, calcium and vitamin D, too. A 2,000-calorie diet should include two, 4-oz. servings per week of fatty fish, but if you are pregnant, avoid king mackerel, shark, swordfish and tilefish, since these are species that may have higher concentrations of mercury, an environmental contaminant and health hazard.

Fruits and Vegetables

A diet that is high in fruits and vegetables may help you control your weight because they are low in calories but very filling. Fruits and vegetables may lower your blood pressure, support eye health, reduce constipation and lower your risk for heart disease, according to the Harvard School of Public Health. They may be high in potassium, vitamin A, vitamin C and dietary fiber. If you are on a 2,000-calorie diet, get at least 2 cups of fruit and 2-1/2 cups of vegetables each day to meet recommendations in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.

Legumes

Legumes, which include beans, peas and lentils, may lower your risk for heart disease and type 2 diabetes, according to the Linus Pauling Institute Micronutrient Information Center. They are low-glycemic, so they do not lead to spikes in your blood sugar levels. They are high in dietary fiber, which may lower your cholesterol levels, and they are excellent sources of vegetarian protein. Eat 2 cups per week on a 2,000-calorie diet to meet recommendations from the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.

Nuts

Nuts are healthy because they may lower your risk for heart disease, according to the Harvard School of Public Health. Their unsaturated fats may lower your bad LDL cholesterol levels, and they supply vitamin E, dietary fiber and potassium. Nuts count as an alternative source of protein foods in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services, and a 2,000-calorie diet should include 4 oz. per week. Monitor your portion sizes since they are so high in calories and can lead to weight gain if you are not careful.