Healthy Food

Introduction

Healthy food consists of nutrient-rich, natural, and minimally processed ingredients that support overall well-being. It includes fruits, vegetables, whole grains, lean proteins, and healthy fats, providing essential vitamins, minerals, and antioxidants. A balanced diet promotes energy, strengthens the immune system, and reduces the risk of chronic diseases.

You’ll notice that each of these healthy foods shares a common trait: they are fundamental ingredients, such as fruits, vegetables, grains, or dairy. This means there are no pre-packaged items filled with a lengthy list of unfamiliar ingredients. Use this as a guideline while shopping: if the food is straightforward, nutritious, plant-based, and minimally processed, you’re making a wise choice.

Eating a diverse range of nutritious foods, including fruits, vegetables, nuts, seeds, and lean proteins, can enhance your overall health.

Many foods are both delicious and nutritious. By filling your meals with fruits, vegetables, high-quality protein sources, and other whole foods, you’ll create dishes that are vibrant, adaptable, and beneficial for your health.

A List of a Few Super Healthy Foods

Oatmeal

Oatmeal helps regulate cholesterol, reduces the risk of heart disease, and keeps you satiated until lunch due to its soluble fiber content. Opt for old-fashioned or steel-cut varieties. For a savory morning option, drizzle cooked oatmeal with olive oil and top with Parmesan, or try making Berry Baked Oatmeal for a sweet treat.

Avocado

In just a 1/2 cup serving of avocado, you’ll get nearly 20% of your daily fiber intake, along with cholesterol-lowering monounsaturated fats. For a tasty side dish, cut an avocado in half, drizzle it with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds.

Walnuts

Walnuts provide a good source of omega-3 fatty acids, which help lower bad cholesterol (LDL) while boosting good cholesterol (HDL). For a quick and healthy snack, combine a handful of walnuts with some dried figs and a few anise seeds. (As they sit together, the anise will enhance the flavor.)

Water

Aim to drink between 8 to 12 cups of water each day.

Beans and lentils

Try to incorporate a bean-based meal at least once a week. You can include legumes like beans and lentils in soups, stews, casseroles, salads, and dips, or enjoy them on their own.

Soy

It’s advised to consume 25 grams of soy protein daily as part of a low-fat diet to assist in lowering cholesterol levels. Options include tofu, soy milk, edamame, tempeh, and texturized vegetable protein (TVP).

Organic yogurt

For individuals aged 19 to 50, a daily intake of 1,000 milligrams of calcium is necessary, increasing to 1,200 milligrams for those over 50. Aim to eat calcium-rich foods like nonfat or low-fat dairy products three to four times a day, and consider organic options.

Mushrooms

Hearty and substantial, mushrooms can replace beef and help cut down a meal’s calorie count by up to 400. Sauté sliced mushrooms and shallots until they become tender. Add a splash of white wine and cook until it evaporates, then serve over roasted fish or chicken. You can also include mushrooms on your pizza or in pasta dishes.

Greek Yogurt

This thicker yogurt variety is rich in probiotics (beneficial bacteria that can help boost digestion and immunity) and contains up to eight grams more protein per serving compared to regular yogurt. Mix it with ground cumin, chopped cucumber, garlic, and cilantro, and serve it with grilled chicken. Alternatively, you can make a chimichurri dip using yogurt.

Dark green vegetables

Aim to consume dark green vegetables at least three to four times a week. Good choices include broccoli, peppers, Brussels sprouts, and leafy greens like kale and spinach.

Eggs

Egg whites provide protein with minimal calories and no fat or cholesterol. While egg yolks often get a negative reputation, they are packed with vitamin B12 and vitamin A and are a source of choline, a nutrient vital for pregnant women. Consider making a sandwich with whole-grain bread, sliced hard-boiled eggs, tomatoes, olives, anchovies, red onion, and a drizzle of olive oil. You might also enjoy baked eggs.

Edamame

These immature soybeans are loaded with more fiber per serving than shredded-wheat cereal and are among the few plant sources that provide complete protein, containing all nine essential amino acids essential for our body. You can puree cooked edamame with garlic, olive oil, and fresh lemon juice to create a quick spread reminiscent of hummus or incorporate it into pasta dishes.

Kiwi

This fuzzy fruit offers more vitamin C per ounce than an orange and serves as a good source of potassium and fiber. Slice it thinly, then drizzle with honey and sprinkle with toasted, unsweetened coconut. Alternatively, you can make a relish with it.

Sweet Potatoes

The deeper the hue, the more these tubers are enriched with the antioxidant beta-carotene. To prepare a side dish, steam diced sweet potatoes and apples, then puree them with maple syrup and crushed red pepper. Alternatively, you can create a savory dish by garnishing a baked sweet potato with sour cream and chives.

Kale

This leafy green delivers an abundance of calcium, vitamin C, beta-carotene, and various antioxidants. Kale is also a good source of lutein, a nutrient beneficial for eye health that might help slow the progression of macular degeneration.

You can make kale chips by tearing the leaves into pieces and tossing them with olive oil, salt, and pepper. Spread them out on a baking sheet and bake at 300 degrees F until they are crisp, which takes about 20 to 30 minutes. Alternatively, serve kale as a side dish with roasted chicken or barbecue.

Barley

Barley is another excellent source of fiber that helps lower cholesterol. For weeknight meals, opt for pearl or quick-cooking barley. If you have more time, try hulled barley, which retains its bran layer. Mix cooked barley with sautéed mushrooms and sherry vinegar, or incorporate it into a comforting soup.

Berries

Aim to include two to four servings of fruit in your daily diet, focusing on berries like raspberries, blueberries, blackberries, and strawberries.

Pumpkin

The antioxidants found in this winter squash promote healthy skin, while its potassium content can help reduce blood pressure. Peel and chop it, then roast with olive oil and fresh thyme. You can also add pumpkin to soups or use it in bread baking.

Nut Butter

These protein-packed spreads are rich in heart-healthy monounsaturated fats, especially peanut and almond butter. Choose varieties with just two ingredients: nuts and salt. Blend them with soy sauce, brown sugar, and rice wine vinegar for a quick Asian-style dipping sauce for chicken skewers, or enjoy almond butter spread on toast.

Chard

Chard is packed with nutrients, including calcium, B vitamins, and beta-carotene. This leafy green also provides your body with fiber. Sauté chopped chard with sliced garlic, then combine it with whole-grain pasta and raisins, or incorporate chard into mac and cheese.

Bulgur

This ingredient, made from steamed, dried, and cracked wheat, offers more fiber than brown rice along with a boost of potassium, B vitamins, and calcium. Prepare bulgur as you would oatmeal, and top it with honey and chopped nuts for breakfast or a hearty snack.

Whole-Grain Pasta

Whole-grain pasta provides three times the fiber per serving compared to regular semolina pasta. Avoid pasta labeled “multigrain,” as it may consist of several grains that aren’t whole. Add pesto, grated lemon zest and chopped rocket to whole-grain pasta.

Fish

Aim to consume two to three servings of fish each week, with each serving consisting of 3 to 4 ounces of cooked fish. Good options include salmon, trout, herring, bluefish, sardines, and tuna.

Black Beans

Black beans are staples in burritos and are rich in antioxidants and magnesium, which assist in maintaining muscle and nerve function. They are also a source of potassium and fiber. On a baking sheet, combine canned black beans with olive oil, ground cumin, and salt, then roast at 450 degrees F until crispy, which takes around 10 minutes for a delicious snack.

Spinach

Spinach offers iron, folate, and numerous flavonoids—compounds rich in antioxidants. Blend a handful of spinach into your go-to fruit smoothie, or wilt it to serve as a side with seafood, meat, or plant proteins.

Kidney Beans

A must-have for chili, kidney beans are a plant-based protein abundant in fiber. They also provide a significant source of antioxidants. Prepare a quick salad with kidney beans, olive oil, fresh lime juice, and cilantro, or mix them with pesto sauce.

Whole grains

Consume whole grains at least two to three times each day. Look for options like whole wheat flour, rye, oatmeal, barley, amaranth, quinoa, or a multigrain product. A good source of fiber contains 3 to 4 grams of fiber per serving, while a great source has 5 or more grams of fiber per serving.

Quinoa

Although it cooks like a grain, quinoa is an herbaceous plant. It is a complete protein, meaning it provides all nine essential amino acids and gives you the same energy and fullness typically associated with meat, but without the fat or cholesterol. Mix in fresh lemon juice and chopped dill with cooked quinoa, or use it as a base for a filling bowl.

Lentils

Packed with protein, lentils are rich in folate, a nutrient essential for supporting healthy cell growth and may help prevent certain birth defects. Combine cooked lentils with extra-virgin olive oil, red wine vinegar, diced celery, and fresh thyme, and serve it over salad greens. Alternatively, use lentils in soups.

Salmon

Salmon is rich in heart-healthy fats, such as omega-3 fatty acids, and is one of the few food sources of vitamin D. This fish may also contribute to keeping your skin radiant. For sustainable options, look for MSC-certified wild salmon or BAP- or ASC-certified farmed salmon. For breakfast, try mashing avocado on whole-grain toast and topping it with flaked poached salmon.

Flaxseed, nuts, and seeds

Incorporate 1 to 2 tablespoons of ground flaxseed or other seeds into your diet each day, or include a moderate serving of nuts, around 1/4 cup.

Chicken Breasts

A common dinner choice from the leanest portion of the bird, half a chicken breast has roughly 2.5 grams of fat and over 28 grams of protein. Shred cooked chicken and mix it with olive oil, raisins, curry powder, and fresh lime juice, or try stuffing it for added taste.

Apple cider vinegar

Apple cider vinegar may assist in regulating blood sugar levels after meals when taken with food, though further evidence of its effectiveness is needed. It’s excellent as a salad dressing or to enhance the flavor of dishes.

Dark chocolate

Dark chocolate is rich in antioxidants called flavonoids, which may help manage cholesterol levels and lower the risk of heart disease. However, the typical amount of chocolate that is considered healthy may not be sufficient to deliver significant benefits. The American Heart Association advises enjoying chocolate in moderation, mainly for pleasure rather than health benefits.

Oranges

Oranges are an excellent source of vitamin C, which can help stimulate collagen production to keep skin looking youthful. You can roast orange wedges alongside salmon or pair them with a salmon fillet.

Sardines

This protein-rich option may take some getting used to for some, but it is worthwhile. Sardines are packed with vitamins D and B12 and are also a great source of calcium and omega-3 fatty acids. Add chopped sardines to a salad that includes cucumbers, tomatoes, and fresh parsley.

Almonds

Almonds are full of monounsaturated fatty acids, which help maintain healthy blood vessels. These nuts are also a source of calcium and fiber that can help lower cholesterol. Stir chopped almonds into cooked whole grains along with raisins or dried currants.

Cheese

One slice of cheese can provide about the same nutrients as an entire cup (240 ml) of milk. It’s also a delicious addition to various dishes and can serve as a replacement for meat as a source of protein. However, it may be high in fat. Choose less processed types of cheese for better options.

Dairy milk

Dairy milk is rich in vitamins, minerals, protein, and calcium. A review from 2022 concluded that individuals who consume dairy products have a lower likelihood of dying from cardiovascular disease compared to those who do not. However, full-fat dairy might elevate the risk of cardiovascular disease and certain types of cancer.

Yogurt

Yogurt is created from milk that has been fermented by introducing live bacteria. It shares many health benefits with milk, but yogurt that contains live cultures offers the additional advantage of beneficial probiotic bacteria.

Extra-Virgin Olive Oil

Extra-virgin olive oil is a fantastic source of monounsaturated fats. This flavorful Mediterranean essential is rich in cancer-fighting polyphenols and may reduce the risk of heart disease. You can gently warm olive oil with fresh herbs such as rosemary and thyme, then drizzle it over pasta, steamed vegetables, or sandwiches instead of mayo.

Blueberries

This super fruit is high in fiber and contains a significant amount of the antioxidant group known as anthocyanins. Serve them over vanilla frozen yogurt sprinkled with a bit of ground cardamom, or incorporate them into a beverage like lemonade.

Broccoli

Broccoli is a gold mine of vitamin C—just half a cup of cooked broccoli provides 80 percent of the daily recommended intake set by the U.S. Food and Drug Administration. It’s also an important source of vitamin K, which aids in proper blood clotting. Combine it with olive oil, garlic, and crushed red pepper, then roast it at 375 degrees Fahrenheit until it becomes tender. Before serving, top it with grated Parmesan or mix it with pasta.

Chia Seeds

Though small, chia seeds are incredibly nutritious. They are loaded with antioxidants, minerals, fiber, and omega-3 fatty acids. Additionally, they provide a significant amount of calcium, phosphorus, and magnesium, helping to enhance bone health. You can create your chia seed pudding using milk and a sweetener of your choice, or you can sprinkle them on roasted chicken, seared steak, or poached salmon.

Turmeric

Turmeric is a vibrant yellow spice rich in antioxidants. It contains compounds known as curcuminoids, including curcumin, which belongs to a group of polyphenols associated with reducing inflammation. Turmeric is also abundant in manganese, iron, potassium, and vitamin C, which contribute to boosting your immune system. You can incorporate turmeric into a latte, use it in a curry, or blend it into a breakfast smoothie.

Breads

Whole grain breads are typically high in fiber and other beneficial nutrients, making them a preferable option over heavily processed white bread. When shopping for bread, it’s a good idea to compare the product labels and choose those that contain the highest fiber content and the least added sugars. If you choose to bake your bread, you’ll have complete control over the ingredients. A bread-making machine can be helpful if you’re inexperienced with baking.

Ezekiel bread
Ezekiel bread is crafted from organic sprouted whole grains and legumes.

Homemade low-carb and gluten-free breads
If you’re on the lookout for low-carb or gluten-free varieties, consider trying your hand at making your own. Here is a collection of 15 recipes for gluten-free, low-carb loaves of bread.

Lemons

Lemons are a multifunctional fruit. You can use them to add zesty, refreshing flavor to a variety of dishes, from guacamole to chicken breast. Or, when life hands you lemons, you can turn them into lemonade. Lemons also offer health benefits such as fiber, calcium, and potassium.

Watermelon

Watermelon is an incredibly hydrating fruit. A one-cup serving of diced watermelon (approximately 152 grams) contains around 139 grams of water, along with vital minerals like calcium, potassium, and magnesium. You can slice watermelon to enjoy it fresh or cut it into cubes for a fruit salad. It also pairs nicely in savory salads with feta and greens.

Winter squash

Incorporate butternut and acorn squash, along with other vibrantly colored dark orange and green vegetables like sweet potatoes, cantaloupe, and mango into your meals.

Tomatoes

Tomatoes boast numerous health advantages. Just one large tomato offers 2.18 grams of fiber and 1.6 grams of protein and is rich in essential minerals like calcium, iron, magnesium, and potassium. This is one of the reasons they feature prominently in countless cuisines around the world (hello, Italian food) and serve as a key ingredient in many dishes, from pizza and pasta to salads and sandwiches.

Bell Peppers

Bell peppers are rich in fiber, which supports digestion. A cup of chopped bell peppers contains 3.13 grams of fiber and a modest amount of protein (1.48 grams) while being very low in calories at just 38.7. You can consume bell peppers raw (try them dipped in yogurt or hummus for a nutritious snack), or they can be cooked. They work great in stir-fries or when sautéed with other vegetables and proteins, for instance.

Maintaining a healthy diet is crucial for overall health and nutrition

It shields you from numerous chronic noncommunicable diseases like heart disease, diabetes, and cancer. Eating a diverse range of foods and minimizing the intake of salt, sugars, and saturated and industrially-produced trans fats is essential for a nutritious diet.

A healthy diet consists of a mix of different food groups including:

• Staples such as cereals (wheat, barley, rye, maize, or rice) or starchy roots and tubers (potato, yam, taro, or cassava).
• Legumes (like lentils and beans).
• Fruits and vegetables.
• foods that come from animals, including meat, fish, eggs, and milk.

Here’s some important information based on the WHO recommendations for following a healthy diet and the associated benefits.

Breastfeeding babies and young children:

A healthy diet begins early—breastfeeding supports healthy growth and may lead to long-term health advantages, such as reducing the likelihood of becoming overweight or developing noncommunicable diseases in later life. Exclusively breastfeeding infants from birth to six months is vital for a healthy diet. It is also crucial to introduce a variety of safe and nutritious complementary foods at six months of age while continuing to breastfeed until the child is two years old or older.

Consume a lot of fruits and vegetables:

Fruits and vegetables are key sources of vitamins, minerals, dietary fiber, plant protein, and antioxidants. Individuals with diets high in fruits and vegetables have a significantly reduced risk of obesity, heart disease, stroke, diabetes, and various types of cancer.

Consume less fat:

Fats and oils are concentrated energy sources. Overeating, especially the wrong types of fat like saturated fats and industrial trans fats, can raise the likelihood of heart disease and stroke. Opting for unsaturated vegetable oils (such as olive, soy, sunflower, or corn oil) instead of animal fats or oils rich in saturated fats (like butter, ghee, lard, coconut, and palm oil) will aid in consuming healthier fats. To prevent unhealthy weight gain, total fat intake should be kept below 30% of an individual’s overall energy consumption.

Limit sugar consumption:

For a balanced diet, sugars should constitute less than 10% of your overall energy intake. A further reduction to below 5% provides additional health advantages. Choosing fresh fruits over sweet treats like cookies, cakes, and chocolate can assist in lowering sugar intake. Reducing the consumption of sugary drinks, including soda, fruit juices, cordials, syrups, and flavored milk or yogurt drinks, will also help decrease sugar intake.

Reduce salt consumption:

Keeping daily salt intake below 5g helps prevent high blood pressure and lowers the risk of heart disease and stroke among adults. Minimizing the use of salt and high-sodium condiments (such as soy sauce and fish sauce) in cooking and food preparation aids in lowering salt consumption.

Healthy Eating Plate

Establishing a Healthy and Balanced Diet

Fill half of your meal with vegetables and fruits—aim for diversity and color, but remember that potatoes do not count as vegetables on the Healthy Eating Plate due to their negative effects on blood sugar.

Opt for whole grains to fill a quarter of your plate.

Whole and intact grains—such as whole wheat, barley, wheat berries, quinoa, oats, and brown rice—have less impact on blood sugar and insulin compared to refined grains like white bread and white rice.

Protein portion—use another quarter of your plate.

Healthy and flexible protein sources include fish, poultry, beans, and nuts, which can be added to salads and pair well with vegetables. Limit red meat and avoid processed meats like bacon and sausage.

Healthy plant oils—use in moderation.

Select healthy vegetable oils like olive, canola, soy, corn, sunflower, and peanut oils, while steering clear of partially hydrogenated oils that contain harmful trans fats. Keep in mind that low-fat options aren’t necessarily healthy.

Stay hydrated with water, coffee, or tea.

Avoid sugary drinks, limit dairy consumption to one to two servings daily, and keep juice to a small glass each day.

Maintain an active lifestyle.

The figure running across the Healthy Eating Plate’s placemat signifies the importance of physical activity for weight management.

The central message of the Healthy Eating Plate emphasizes the quality of the diet:

The type of carbohydrates consumed matters more than the total amount of carbohydrates eaten, as some sources—like vegetables (excluding potatoes), fruits, whole grains, and beans—are healthier than others.

The Healthy Eating Plate advises against sugary beverages, which are a significant source of empty calories in the American diet. It encourages the use of healthy oils and does not impose a cap on the percentage of calories from healthy fat sources. This approach contrasts with the low-fat guidelines historically promoted by the USDA.

Conclusion

Whether you’re looking to completely revamp your diet or simply modify your meals, incorporating several of these foods into your routine is straightforward.

Many of the suggested foods can serve as nutritious snacks while delivering essential nutrients and may even support weight loss.

Including a diverse range of healthy foods in your diet promotes good health and helps guard against chronic illnesses.

A well-balanced diet consists of various foods from all five food groups each day, in the recommended portions.

It’s also critical to choose a range of foods within each food group.
Takeaway meals, cakes, biscuits, and soft drinks are typically high in saturated fat, added salt, or sugars and should be viewed as occasional extras to your regular diet, consumed in small portions.

The advised number of servings for each food group varies according to age groups, including children, teenagers, women, and men.

FAQs

References

• A list of 50 super healthy foods. Healthline. https://www.healthline.com/nutrition/50-super-healthy-foods
• Healthy diet. (n.d.). https://www.who.int/initiatives/behealthy/healthy-diet
• Healthy Eating Plate – The Nutrition Source. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/
• 8 tips for healthy eating. Nhs.uk. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/
• The 35 healthiest foods to eat every day. Real Simple. https://www.realsimple.com/health/nutrition-diet/healthy-eating/the-30-healthiest-foods
• Department of Health & Human Services. (n.d.). Healthy eating and diet. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/healthy-eating
• UCSF Health. 10 foods for Health. ucsfhealth.org. https://www.ucsfhealth.org/education/top-ten-foods-for-health