Eating nutritious foods is essential for your well-being, but with the constant influx of new ‘superfoods,’ it can be challenging to discern what’s truly beneficial. Our experts have compiled a list of the top 15 healthy foods you should include in your diet.
Dark Green Vegetables
Aim to incorporate dark green vegetables into your meals three to four times a week. Options like broccoli, peppers, Brussels sprouts, and leafy greens such as kale and spinach are excellent choices.
Whole Grains
Make whole grains a regular part of your diet, consuming them at least two or three times daily. Look for options like whole wheat flour, rye, oatmeal, barley, amaranth, quinoa, or multigrain. A good source of fiber should have 3 to 4 grams per serving, while a great source offers 5 or more grams per serving.
Beans and Lentils
Incorporate beans and lentils into your meals, aiming for a bean-based meal at least once a week. Add legumes to soups, stews, casseroles, salads, dips, or enjoy them plain.
Fish
Strive to consume two to three servings of fish each week, with a serving comprising 3 to 4 ounces of cooked fish. Opt for choices like salmon, trout, herring, bluefish, sardines, and tuna.
Berries
Include two to four servings of fruit in your daily diet, with a focus on berries such as raspberries, blueberries, blackberries, and strawberries.
Winter Squash
Include butternut and acorn squash, as well as other dark orange and green-colored vegetables like sweet potatoes, cantaloupe, and mango, in your diet.
Soy
Aim for 25 grams of soy protein daily as part of a low-fat diet to help lower cholesterol levels. Explore options like tofu, soy milk, edamame soybeans, tempeh, and texturized vegetable protein (TVP).
Flaxseed, Nuts, and Seeds
Add 1 to 2 tablespoons of ground flaxseed or other seeds to your daily meals, or include a moderate amount of nuts (1/4 cup) in your diet.
Organic Yogurt
For individuals aged 19 to 50, target 1000 milligrams of calcium daily, increasing to 1200 milligrams if 50 or older. Consume calcium-rich foods such as nonfat or low-fat dairy products three to four times a day, opting for organic choices.
Broccoli
Include broccoli or other cruciferous vegetables in your diet for their nutrient-rich content, including glucosinolates that support detoxification processes. These are best consumed raw or lightly steamed for five to ten minutes.
Beets
Incorporate beets, regardless of color or part consumed, into your diet for a variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide, improving endurance exercise.
Spinach
Consume spinach and other leafy green vegetables as they are rich in lutein and zeaxanthin, nutrients that protect against macular degeneration.
Kale
Include kale in your diet for its nutrient density, abundance of antioxidants, and potential to lower cholesterol. It can be enjoyed in salads or cooked with onion and garlic.
Peanut butter
Peanut butter is a recommended food with its combination of protein, carbs, and sugars, making it an excellent recovery food.
Almonds
Consume almonds for their high vitamin E content, offering protection against macular degeneration and cataracts.
Mangos
Include mangos in your diet as they are low in calories, high in fiber, and rich in vitamins A and C, providing various health benefits.
Blueberries
Blueberries, whether fresh or frozen, are an excellent addition to your diet, offering fiber and antioxidants. They contain resveratrol, similar to red wine without the alcohol or extra calories.
Lean meat
Adopt a Mediterranean-style diet with lean meat, plenty of vegetables, and maintain a healthy weight for overall well-being.
Chocolate
Indulge in chocolate occasionally as a dietary reward, recognizing its association with positive mental health, but avoid making it a habit of comfort eating.
