There is a reason why there are five food groups -- your diet should include a variety of nutritious foods. You should not limit yourself to just five different foods, but include options from each of the five food groups. Some choices are better than others in terms of nutrition. Learning more about the healthiest foods you should be eating will help you increase your nutrition while enjoying the flavors of many foods.
Blueberries
Blueberries are one of the most nutrient-dense fruits around and supply you with a host of nutrients, including potassium and vitamins C and E. What sets blueberries apart from other fruits is their high concentration of antioxidants, which are compounds that protect your health and may prevent chronic diseases such as type 2 diabetes, heart disease and cancer. Making blueberries a regular part of your diet is one way to boost your intake of these crucial compounds. Other fruits that contain antioxidants, but in smaller doses, include cherries, cranberries, purple grapes, blackberries and boysenberries.
Spinach
Leafy greens are low in calories, but contain significant amounts of many key nutrients. Spinach is one of the top vegetable sources because it supplies so many vitamins and minerals. Steven G. Pratt and Kathy Matthews note in their book "Superfoods Rx: Fourteen Foods that Will Change Your Life" that spinach may help lower your risk of heart disease, stroke, cancer and eye disorders. You will also get a healthy dose of iron, calcium and zinc from a serving of spinach. Other leafy greens, such as kale, collards and turnip greens, provide many of the same nutrients, but in smaller amounts.
Oats
You may enjoy a bowl of oatmeal for breakfast because it tastes good, but you are also doing something good for your health when you make this part of your morning meal. Oats are high in fiber, which is one reason why they are a nutritious way to boost the health of your heart. A bowl of oatmeal is also a healthy way to include more protein, iron, potassium, magnesium, zinc and copper in your daily diet. Oats also contain phytonutrients, which are compounds that promote health and are one reason why oatmeal may help you lower your cholesterol. Wheat germ, flaxseed, yellow corn, rye and quinoa are additional grains that have similar health benefits.
Salmon
A serving of salmon is a healthy way to get protein in your diet and is lower in saturated fat than is red meat. Salmon is also a rich source of omega-3 fatty acids, which are healthy types of fat that may help protect you from a wide range of illnesses, including heart disease. Including salmon in your diet will also provide you healthy amounts of potassium, selenium and vitamin D. Halibut, tuna, sardines, trout, oysters and clams are additional seafood options that can be part of your healthy diet, but their nutrient count is lower than that of salmon.
Walnuts
All nuts are low in saturated fat and provide both fiber and protein, but walnuts are among the top nut choices. Walnuts supply a healthy dose of protein and fiber, but are also a top source of omega-3 fatty acids, which help protect your heart. This variety of nuts may also contribute to the health of your bones and help keep your cholesterol at a healthy level. Any variety of nut will offer some of these benefits, so include almonds, pecans, peanuts and cashews in your diet as well.
References
- USDA MyPlate; Food Groups
- "The 200 Superfoods That Will Save Your Life"; Deborah A. Klein; 2009
- "Superfoods Rx: Fourteen Foods That Will Change Your Life"; Steven G. Pratt, et al.; 2004
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