Choosing the best foods to include in your diet is key in staying healthy and protecting yourself against chronic diseases, including cardiovascular diseases, diabetes and some cancers. The healthiest foods are the ones Mother Nature provides, in their natural state. Avoid processed foods if you want to optimize your health, and include the healthiest sources of fruits, vegetables and fat daily into your diet.
Healthy Fruits
Avoid fruit juices and dried fruits, which pack a lot of calories and sugar in small amounts. Opt for whole fruits, fresh or frozen, to get the fiber they contain in addition to the many nutrients that will help your body stay healthy. Berries have a very high antioxidant content, as do citrus fruits, mangoes, cherries and melons. Complete your breakfast with a small orange, treat yourself to slices of fresh watermelon or a handful of cherries for dessert, or add a handful of berries to your bowl of cottage cheese or yogurt at snack time.
Healthy Vegetables
Swap your regular white potato for sweet potatoes, winter squash and turnips. You can puree these vegetables or make oven-baked french fries with them for a healthier alternative that contains more nutrients and less carbohydrates than potatoes. Include plenty of nonstarchy vegetables in your diet every day to benefit from the important nutrients they contain. Cruciferous vegetables, dark leafy greens, colorful bell peppers, tomatoes and asparagus are packed with antioxidants. Eggplants and okras are also good options for your health because of the cholesterol-lowering properties of their soluble fiber.
Healthy Fats
Fat is very important for optimal health. Choose healthy monounsaturated fat options, such as olive oil, avocado, nuts, seeds and their butters. Monounsaturated fats can help keep your blood cholesterol levels in check and maintain your heart health. Use regular olive oil for cooking your vegetables and extra-virgin olive oil to prepare a vinaigrette for your leafy greens. Snack on a handful of macadamia nuts, walnuts, almonds, pistachios or sunflower seeds or add a tablespoon or two of almond or peanut butter to your oatmeal, yogurt or cottage cheese. Garnish your salads with avocado or serve your meals with guacamole for a boost of healthy fats and health-protective vitamin E.
Other Healthy Foods
To provide your body with everything it needs for optimal health, include fermented dairy products every day. Choose unsweetened yogurt or kefir to get the beneficial effects of their probiotics, or gut-friendly bacteria, on the health of your intestines and to boost your immune system. Choose also healthy sources of protein at each of your meals, such as omega-3-rich fish, poultry or beef. Choose free-range chicken and grass-fed beef if possible to get more omega-3 and vitamin E. Including protein is important to make you feel satiated and help you achieve your desired weight.
References
- American Heart Association: Monounsaturated Fats
- USDA National Nutrient Database: Nutrient Data Laboratory
- ChooseMyPlate.gov
- "The American Journal of Clinical Nutrition"; Protein, Weight Management and Satiety; Douglas Paddon-Jones, et al.; May 2008
- EatWild.com; Health Benefits of Grass-Fed Products; Jo Robinson
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