1300 Foods That Are Good For Your Health
With so many different food options to choose from, it can be hard to pick which ones are actually good for your health and will benefit you in the long run.
Luckily, with this list of 1300 foods that are good for your health, you’ll never have to second guess if your mealmeal choice was the right one or not again!
Just take this list with you whenever you go grocery shopping, and prepare yourself a healthy diet that will keep you active and feeling great for years to come!
Introduction
You probably know about some of these foods, but chances are that you don’t know about all of them. Because of time constraints and increased workloads, we end up losing sight of our health quite often.
At times, it feels like it’s impossible to fit eating healthy into our busy schedules. But there is a solution! Eating healthy doesn’t have to mean hours spent in your kitchen every night; instead, choose a handful of foods that work for you and stick with them.
Check out what nutritionists say are 1300 best choices and prepare yourself for an amazing journey ahead! These recipes will leave you feeling full and satisfied without leaving you short on nutrients. Remember: Food can be both delicious and good for you—it just takes a little planning! Enjoy!
1. Avocado – One of my favorite snacks when I need something salty is a big slice of avocado on toast (my favorite way to eat avocado). Not only does it taste great, but avocados also contain more potassium than bananas and they contain monounsaturated fats which can help lower cholesterol levels. A perfect food for those watching their weight!
2. Oatmeal – It may not be as sexy as its cousin quinoa, but oatmeal is one nutritious food you should definitely consider adding to your diet.
Besides being packed with fiber, oatmeal has been shown to reduce cholesterol levels while promoting heart health and improving brain function.
Fruits
Each fruit provides a unique, natural combination of vitamins, minerals and fiber that promotes good health. Many fruits also have powerful antioxidants like beta-carotene and vitamin C to support a healthy immune system. Others are high in water content, which helps keep you hydrated throughout your day.
And when it comes to fruits, variety is key. You'll want to be sure to include a wide range of colors and varieties of fruits each week for maximum health benefits.
1 Blueberries - Packed with antioxidants and fiber, blueberries help lower cholesterol levels and boost memory function in aging adults. Blackcurrants: The antioxidant anthocyanin found in blackcurrants fights off cancer-causing free radicals by preventing oxidation in cells.
Vegetables
Your body needs lots of vitamins and minerals to stay healthy. It's important to eat plenty of fruits and vegetables for a well-balanced diet.
Many fruits and vegetables are high in vitamins C, E, K, folate, potassium, magnesium, dietary fiber and antioxidants—and they're also low in calories so you can enjoy your favorites without guilt. Include fresh or frozen (not canned) fruit and vegetable varieties in your daily diet.
The nutrient content varies based on whether they're cooked or raw but research shows that both can be beneficial to health.
Dairy Products
Milk, cheese, yogurt, and other dairy products contain calcium, which is necessary for strong bones. It also contributes to muscle contraction. Calcium is an important mineral that improves muscle function.
This nutrient helps your body maintain a steady heart rate and blood pressure throughout the day as well as regulate nerve impulse transmission.
Evidence also suggests that calcium can prevent migraine headaches by relaxing blood vessels in people prone to migraines.
Maintaining adequate calcium intake may even reduce your risk of obesity or osteoporosis since it can help regulate metabolic pathways in cells and maintain good bone health—all of which are essential for optimal weight loss and healthy eating habits! Best sources: cheese, yogurt, milk and dark green leafy vegetables like kale
Fish
Omega-3 fatty acids can lower blood pressure and help ward off obesity, heart disease, and diabetes. Omega-3s are found in cold water fish like wild salmon, sardines, herring, mackerel, anchovies and fresh tuna.
Aim for two servings a week for heart health or one serving a day if you're battling a condition like high cholesterol. Look for wild Alaskan salmon because it has fewer contaminants than farmed salmon.
Herring is another good option because it has almost twice as much omega-3s as other fish. Fish oil capsules are also an easy way to make sure you're getting enough of these healthy fats daily.
Grains
When it comes to weight loss, you probably know not to go overboard on carbs. But that’s not all you should avoid: All grains are also a major contributor to belly fat.
Avoid refined carbohydrates like white bread, rice cakes, pretzels and bagels, or anything made with white flour. Switch to a high-fiber whole grain like oats, barley or bran for a safe but effective way to lose weight. Or try these 8 tips for eating whole grains every day.
Nuts & Seeds
Nuts are one of my favorite snacks, not just because they’re good for you, but also because they taste great. In addition to being high in healthy fats and antioxidants, nuts can also provide a lot of satiety.
A recent study published in The American Journal of Clinical Nutrition found that eating 1/2 cup almonds with breakfast reduced feelings of hunger and increased feelings of fullness. Most importantly, though, nuts and seeds have zero added sugars or sodium.
Herbs & Spices
Natural herbs and spices add flavor to your food with minimal calories. They also contain a number of anti-inflammatory, anti-cancer, and antioxidant compounds that may help to reduce disease risk. So toss some oregano on your pizza or sprinkle paprika on your eggs; you’ll be healthier for it.
According to WebMD , garlic is also rich in manganese and vitamin B6, which have been linked to a reduced risk of heart disease, cancer, memory loss, Alzheimer's disease, and cognitive decline.
- Beverages (non-alcoholic and alcoholic drinks, coffee and tea)
Every now and then, feel free to indulge in a tasty beverage. Coffee, juice, sodas... they're all generally safe bets when it comes to beverages (although soda is not recommended).
Stick with water most of thethe time. When you do drink something else, choose from among these healthy options: unsweetened tea, seltzer or club soda with lemon or lime wedges, sparkling water (carbonated or still), low-fat milk and 100% fruit juices.
Avoid sugary drinks like regular soft drinks or fruit punch; instead, choose unsweetened versions that are sweetened naturally or artificially.
You can also use fresh fruit to flavor your own naturally sweetened ice tea! If you drink alcohol at social events like parties and bars, stick to one drink per hour if you’re a woman and two drinks per hour if you’re a man.
Legumes & Beans
These fiber- and protein-rich foods help control cholesterol, reduce heart disease risk, and are packed with vitamins and minerals. Eat some beans in chili or other dishes at least once a week; choose lentils or chickpeas over meat as a snack alternative to build your protein intake.
A cup of cooked lentils has around 17 grams of protein, while a cup of cooked black beans has almost 15 grams. Legumes also have a low glycemic index (GI), meaning they don't cause major spikes in blood sugar levels after eating them—so they'll keep you feeling full longer than starchy foods like potatoes do.
- Essential Oils Section 12 ) Supplements
- Meat, Poultry & Eggs
