Healthy food options -
Recipe: Blueberry Smoothie. Quinoa is technically a seed, but it cooks and tastes like a grain. It's ideal for salads—warm or cold—and can be used in soups, as a pilaf-like side dish, or formed into patties to make homemade veggie burgers. And because it's a complete protein containing all 9 essential amino acids , it's an excellent ingredient to use in vegetarian dishes.
Recipe: Zesty Mediterranean Quinoa Salad. Lydon calls yogurt the "full package" because it has all three macronutrients in addition to vitamins and minerals like calcium, phosphorus, and riboflavin.
Recipe: Frozen Yogurt Fruit Bites. Sweet potatoes are packed full of beta-carotene, which your body can convert to vitamin A and use to protect against diseases like cancer and heart disease, as well as chronic conditions caused by inflammation in the body, like rheumatoid arthritis.
The beta-carotene found in sweet potatoes can also help to manage and stabilize blood sugar levels. Recipe: Baked Sweet Potato. Best known as a good source of vitamin C, oranges are a go-to food when your immune system needs a little boost.
Vitamin C is also thought to stimulate collagen production a reason it pops up in so many skin creams and products , so eating lots of oranges could help keep your skin looking smooth and supple, too.
In addition to their high vitamin C content, oranges also have other good stuff like folate, potassium, and vitamin B1. Recipe: Mimosa Oranges. According to the Mayo Clinic , red beans like kidney beans—commonly included in chili recipes—are a great way to get your daily doses of iron, phosphorous, and potassium.
And as an added bonus, they're low in fat and high in other good things, like fiber and protein. That means they'll keep you fuller longer. Recipe: Best-Ever Beef Chili. Kale is a superfood. According to WebMD , this hardy green vegetable, which is a member of the cabbage family, can lower cholesterol and cancer risk.
It's low in calories, like most vegetables, but is also a good source of a whole range of essential nutrients, like calcium, vitamin K, vitamin A, vitamin C, manganese, potassium, copper, and fiber. Recipe: Kale Salad With Apples And Toasted Almonds.
Almonds are a nut you should stock up on, as they offer so many nutrients: fiber, protein, healthy fats, vitamin E, and magnesium. Plus, you don't need to cook them!
Just grab a handful to get these wonderful benefits. Recipe: Churro Almonds. Much like kale, chard is a hardy, leafy green that's packed with nutrients. Loaded with essentials like calcium, vitamin A, vitamin K, B vitamins, dietary fiber, potassium, and beta-carotene, Swiss chard comes in many varieties, but has a very similar flavor to beet greens; the two veggies are in the same botanical family.
Recipe: Garlicky Orecchiette With Swiss Chard And Fontina. Try low-fat or part-skim cheeses in recipes. Skim ricotta can replace cream cheese on a bagel or in a vegetable dip. String cheese is a low-fat, high-calcium snack option.
Nonfat or Greek yogurt can replace sour cream in many recipes. Try mixing them with fruit for dessert. Skim sherbet and soft-serve frozen yogurt is lower in fat than ice cream.
High-fat foods add excess calories to your diet. This can lead to weight gain and obesity or increase your risk for certain issues. Heart disease, diabetes, some cancers, and osteoarthritis have all been linked to diets high in fat. If you consume high amounts of saturated and trans fats, you are more likely to develop high cholesterol and coronary heart disease.
It is important that you stay hydrated for your health. However, sugar-sweetened drinks contain lots of sugar and calories. This includes fruit juices, soda, sports and energy drinks, sweetened or flavored milk, and sweet tea. Substitute water and other zero-calorie drinks.
Water is great for your overall health and helps balance your weight. Specific water requirements differ based on your size and activity level. However, everyone should be drinking at least 64 ounces of water a day.
Combine healthy food choices with regular exercise and smart habits. Adults should get at least minutes of moderate exercise each week. Children and teens should get at least 60 minutes of exercise every day. If you smoke, you should quit.
You also should limit your alcohol intake. Women should have no more than one drink per day. Men should have no more than two drinks per day. Talk to your doctor if you need help quitting alcohol or smoking.
When you commit to a healthy lifestyle, you can reduce your risk of certain conditions. These include obesity, diabetes, heart disease, and cancer.
Talk with your family doctor or a dietitian if you have questions. Academy of Family Physicians: Nutrition: Tips for Improving Your Health. Last Updated: March 29, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.
Certain fats like omega-3 fatty acids should be part of your diet. You should limit your intake of other…. Eating fewer calories typically results in weight loss. If you add exercise, you may not need to lower your….
Visit The Symptom Checker. Changing Your Diet: Choosing Nutrient-rich Foods. Nutrition: Tips for Improving Your Health. Nutrition: Keeping a Food Diary. Nutrition for Weight Loss: What You Need to Know About Fad Diets. Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons , mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Eggs are highly nutritious. Once demonized for being high in cholesterol , experts now see them as a useful source of protein that may have various benefits. Lean beef is an excellent source of protein if you consume it in moderation. It also provides highly bioavailable iron.
Chicken breast is low in fat and calories but high in protein. Sheep are usually grass-fed, and their meat tends to be high in omega-3 fatty acids compared with omega Despite being high in unsaturated fat and calories, nuts and seeds may help lower the risk of cardiovascular disease, cancer, and other health issues.
They are a satisfying snack could help those managing their weight. They can also add texture to salads and other dishes. However, they are not suitable for people with a nut allergy.
Almonds are a popular nut that contain with vitamin E, antioxidants, magnesium, and fiber. A review found that almonds may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin aging.
Chia seeds are a nutrient-dense addition to the diet. A single ounce 28 grams provides 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients. Coconuts provide fiber and fatty acids called medium-chain triglycerides MCTs.
Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts. Walnuts are highly nutritious and rich in fiber and various vitamins and minerals. Pair them with feta cheese to dress a salad. Brazil nuts are nutrient-rich and have a smooth, buttery texture.
The nutrients they contain support thyroid function, and they are a good source of the mineral selenium. Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Including a variety of vegetables in your diet will ensure you get a wide range of nutrients.
Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K. Bell peppers come in several colors, including red, yellow, and green. Broccoli is a cruciferous vegetable that tastes great both raw and cooked. Carrots are a popular root vegetable.
Cauliflower is a very versatile cruciferous vegetable. You can add it to curries, roast it with olive oil, or use it raw in salads or for dipping.
Cucumbers make a refreshing snack. They are low in both carbs and calories, consisting mostly of water. They also contain small amounts of vitamin K and other nutrients. Garlic is a healthy and tasty addition to salads and cooked savory dishes.
It contains allicin, which has antioxidant and antimicrobial effects. Its nutrients may also reduce the risk of cancer and cardiovascular disease. Kale is high in fiber, vitamins C and K, and other nutrients.
It adds a satisfying crunch to salads and other dishes. You can also add it to stir fries or bake in the oven to make crunchy kale chips. Onions have a strong flavor and feature in many recipes. They contain a number of bioactive compounds believed to have health benefits.
Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and provide nutrients such as potassium and vitamin C. For a bit of fun and extra flavor, try growing tomatoes on your windowsill. Other vegetables worth mentioning are artichokes, Brussels sprouts , cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.
Fish and other seafood can be healthy and nutritious. Salmon is a type of oily fish that is tasty and high in nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D. Sardines are small, oily, and highly nutritious fish.
They provide many nutrients, including calcium and vitamin D. Shellfish are nutrient dense and make a tasty light meal. Edible shellfish include clams, mollusks, and oysters. Be sure to get them from a reputable source to ensure they are fresh and toxin-free. Shrimp is a type of crustacean related to crabs and lobsters.
It tends to be low in fat and calories but high in protein. It also provides selenium and vitamin B Trout is another type of delicious freshwater fish, similar to salmon.
Want to up your nutrition game? Start with this handy list of easy-to-eat options. Samantha is optlons senior Hralthy editor Heealthy RealSimple and Healthy food options launched the Healthy food options Weekly food vertical, where she Natural scar reduction methods about the intersection of food and pop culture. Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor.
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