You’ve heard it all before. You’ve been told that you should eat certain foods to live a long, healthy life, while other foods are just unhealthy and will shorten your lifespan or make you sick. But this doesn’t always tell the whole story, especially when it comes to what types of food are truly the healthiest to eat on a regular basis. So, which foods are actually healthy and which ones aren’t? In this guide we outline some of the top healthy foods you can include in your diet every day .
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Not all foods are made equal. While there are certainly tons of greasy fast food joints that give healthy living a bad name, there is plenty of delicious food out there that can actually help you live healthier! And while vegetables may not be what comes to mind when you think delicious, they’re important staples in any well-balanced diet because they provide your body with crucial vitamins and nutrients. And fruits? They’re one of nature’s most perfect health foods—filled with antioxidants (which fight free radicals), disease-fighting compounds, fiber, and more! If you want to get on track for good health (and a smaller waist), check out these 10 healthiest foods out there!
Fruits
There’s no denying that fruits are healthy. They’re packed with antioxidants, fiber, vitamins and nutrients that can help keep your body in tip-top shape. The most nutritious fruits include blueberries, strawberries, raspberries, blackberries, grapes, kiwi fruit and cantaloupe. These fruits offer anti-aging properties while they boost overall immunity faerie bliss . Not only do they taste great on their own or mixed in with yogurt, but they can also be added to smoothies or oatmeal. With so many options available at any given moment of any day of any year of any decade you can enjoy your favorite treat all while living out your healthiest life.
Vegetables
Fresh vegetables are best, but frozen veggies are second-best. If you choose canned veggies, make sure that they’re low in sodium. Too much salt isn’t good for you, which is why it’s important to read food labels closely. You should aim to consume around 8-10 servings of fruits and vegetables per day. To put that into perspective, consider a serving size as one cup of fruit or vegetable; half a cup of beans or corn; one slice of pepperoni pizza; two cups of raw leafy greens; two tablespoons of tomato sauce or salsa; four baby carrots; 10 peanuts or 10 grapes. The produce aisle is filled with lots of healthy options! But if there’s nothing appealing to your eye, pick up some berries at the store—they’re an easy way to add more fruit into your diet. And remember: Fruit juices aren’t equal to whole fruits! A glass of orange juice contains almost no fiber while an orange has 5 grams (g) of fiber. For more information on how many servings you need each day, check out MyPlate’s page on nutrition requirements . In general, grains (like rice) are better than refined carbs like sugar because they have higher amounts of fiber and other nutrients. But even whole grains contain carbohydrates—so don’t overdo it! Aim for 3-4 g per serving when picking out grain products like bread or cereal.
Protein
Chicken, Beef, Fish, Eggs. Not only are these protein-packed foods great at keeping you full throughout your day, but they’re also packed with nutrients that can help boost your health. On top of that, protein helps improve athletic performance as well as aid in recovery from exercise. If you’re looking to lose weight but not sacrifice quality of life—think about adding more protein to your diet. What does eating more protein have to do with losing weight? A study published by The International Journal of Obesity found that increasing daily consumption of dietary proteins may help promote weight loss specifically when eaten in place of refined grains like white bread or crackers. In fact, it’s been shown that replacing junk food snacks with high-protein alternatives like nuts, yogurt, chicken and fish could be an effective strategy for long-term weight management.
Whole Grains
Fish is always on top of the health food pyramid. Containing essential fatty acids (like omega-3 fatty acids) that reduce inflammation, fish should be eaten at least twice per week. Experts recommend choosing wild-caught fish rather than farmed fish as you’ll get more nutrients from eating it without any additional additives or hormones. Try grilling up some salmon, snacking on some sardines, or poaching tilapia in white wine for a tasty alternative to red meat. For vegans and vegetarians who want their healthy dose of protein, nuts are an excellent source. Not only are they packed with protein but also contain many vitamins and minerals including vitamin E, magnesium, zinc and selenium. However, most nuts also contain large amounts of fat so make sure you choose wisely—look for raw unsalted varieties such as almonds or cashews over peanuts which have been roasted in oil or have added salt/sugar/fatty sauces. For those looking to cut down on carbohydrates while maintaining a high intake of fiber try quinoa; a whole grain found originally in South America which contains all nine essential amino acids making it an excellent source of complete protein.
Beans, Legumes, and Pulses Section: Dairy
Fish: Vegetables: Nuts: Fruits (Fresh): Grains & Breads Section: Red Meat & Poultry Section: Spices, Sauces, Marinades & Condiments Section: Beverages Section Dairy: Eggs: Seafood: Meat & Poultry: Snacks Section: Herbs, Spices & Seasonings Section: Oils & Vinegars Section
Seafood
Among all types of meat, seafood is considered one of the most beneficial—that’s because it’s low in fat and high in protein. As an added bonus, many types are rich in omega-3 fatty acids, which studies have shown help to fight heart disease by decreasing blood pressure and improving blood vessel function. Fish can also help you live longer—in fact, people who eat fish at least once per week tend to live up to five years longer than those who don’t. When choosing your next meal, try salmon (which is a great source of vitamin D), flounder or trout; they’re not only good sources of lean protein but are also chock-full of omega-3 fats.
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