Healthy Foods To Eat Everyday
The healthiest diets have more fruits, vegetables, nuts, beans, whole grains, and low-fat dairy and less salt, sugary drinks, white flour, and red meat. Where to start? Here are 30 of the best foods—the types of foods to eat regularly, because they’re better for your health and they’re delicious.
.Green Tea Increases Metabolism
Green tea contains a powerhouse of antioxidants. Its antioxidant values are shown to be higher than those measured in fruits and vegetables.
Green tea contains high doses of catechin, an antioxidant shown to help prevent cell damage in the body.
Catechin is indicated to reduce inflammation in the body, which is said to contribute to disease and illness. This powerful antioxidant is shown to reduce high blood pressure and decrease the risk of heart disease.
Green tea has also been proven to help block the formation of plaques linked to Alzheimer's disease. Other health benefits include increased metabolism for weight loss. Enjoying high tea just became sweeter—just remember to keep it green.
.Daily Calcium and Vitamin D Requirements
For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and helps to reduce the risk for osteoporosis, a bone disease in which the bones become weak and break easily. Some calcium-rich foods include low-fat or fat-free milk, yogurt and cheese, sardines, tofu (if made with calcium sulfate) and calcium-fortified foods and beverages, such as plant-based milk alternatives, juices and cereals. Adequate amounts of vitamin D also are important, and the need for both calcium and vitamin D increases as women get older. Good sources of vitamin D include fatty fish, such as salmon, eggs and fortified foods and beverages, like milk, as well as some plant-based milk alternatives, yogurts and juices.
.Beans and Lentils
Try to eat a bean-based meal at least once a week. Try to add legumes, including beans and lentils, to soups, stews, casseroles, salads and dips or eat them plain.
.Bananas
Bananas are one of the healthiest fruits loaded with fiber and potassium. They can help reduce blood pressure, combat the symptoms of anemia, and ease constipation.
Plus, they’re very easy to carry around which makes them the perfect portable snack.
How to eat: You can eat it fresh, mix with peanut butter and bread, or blend it into a smoothie.
.Leafy Greens
Don’t miss out on powerhouse greens like kale, collards, spinach, mustard greens, and Swiss chard. These standout leafy greens are loaded with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, and fiber. Sauté in a bit of olive oil with minced garlic and season with ground black pepper and red wine vinegar.
.LENTILS
Last but not least, this mighty legume is high in fiber and protein and adds great taste and texture to any meal. Vegans and vegetarians are often a fan of using lentils as a meat substitute in traditional recipes.
EASY EATING TIP: Add to salads, soups and stews for some extra oomph.
.Blueberries
Ditch your favorite chocolate-coated candy sweets and opt for a handful of blueberries instead. These are one of the best healthy foods to eat since they have loads of antioxidants.
Just a few blueberries a day will go a long way in fighting disease-causing free-radicals.
How to eat: While you can blend them into a smoothie, it’s best to eat them raw to maximize the antioxidant properties.
Antioxidants Definition: Chemical compounds that protect cells from free-radical damage.
.Peas
It's enough to make Popeye do a spit take: Despite their wimpy reputation, a cup of green peas contains eight times the protein of a cup of spinach. And with almost 100 percent of your daily value of vitamin C in a single cup, they'll help keep your immune system up to snuff. Layer them into a mason jar salad or add them to an omelet to boost eggs' satiating power.
.MINI FUDGE BARS
These So Delicious Dairy Free Coconut Milk No Sugar Added Fudge Bar Minis are super-chocolaty and great for people who are allergic to dairy (or for anyone with taste buds!), says Hungry Girl Lisa Lillien. Plus, they're only 80 calories and are packed with 8 grams of fiber.
.Butternut Squash
Steam a sliced squash or buy peeled, diced butternut squash that’s ready to go into the oven, a stir-fry, or a soup. It’s an easy and satisfying way to get lots of vitamins A and C and fiber.
.Strawberries
If you think apples have too many calories, then opt for some delicious strawberries instead. These sweet little treats are low in calories and carbs but have as many vitamins and minerals as other healthy diet foods.
How to eat: You can eat them raw or mash them into a paste-like form before spreading on your toast.
.SALSA
Dip wisely with salsa. Instead of coating greasy chips with fat-packed sour cream, try serving whole-wheat pita wedges with low-fat refried beans and chunky salsa. The swap makes a big 109 calories difference. Bonus: It's a tasty way to sneak in an extra serving of veggies.
.Apples
The apple is high in fiber, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.
.Watermelon
Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one-third of a day’s vitamins A and C, a nice shot of potassium, and a healthy dose of lycopene for only 90 fat-free, salt-free calories. And when they’re in season, watermelons are often locally grown, which means they may have a smaller carbon footprint than some other fruits.
.MISO SOUP
The delicious soybean paste used in miso soup is a complete protein, which means it helps to slow digestion and control hunger, says registered dietitian Jen Brewer. Research has also found that people who eat soup before a meal tend to consume less of the entrée. A broth-based bowl like miso is your best bet, filling you up for less than 50 calories per cup.
.Garlic
What makes garlic one of the healthiest foods to mix into your meals is its allicin content. It’s a bioactive compound that naturally improves your immune system’s defenses.
How to eat: Smash and dice these, and then mix them into your everyday meals.
.EDAMAME
Snack time isn't just for kids—grown-ups need it too. A simple snack like this one cup of steamed and shelled edamame, sprinkled with sea salt and chili powder, will satisfy your hungry tummy. You'll be happy to know that this easy-to-make snack is only 200 calories.
.LEMONS
Often touted as the world’s healthiest food, lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges.
EASY EATING TIP: Add a slice of lemon to your tea or water bottle to get healthy and hydrated at the same time.
Pickles
Pickles are low-cal, filled with fiber and covered in vinegar—which is all good news for your waistline. In fact, just one large pickle has 15 calories and 2 grams of belly-filling fiber, so eating three or four can actually leave you feeling pretty satiated for less than 100 calories! Every dieter knows that eating filling snacks are paramount to weight-loss success, but how does the vinegar help the fat-fighting cause? Studies show acidic foods help increase the rate at which the body burns off carbs by up to 40 percent—and the faster you burn off carbs, the sooner your bodystarts incinerating fat, which can help you get that lean look you crave. Add these tangy, pickled cucumbers to sandwiches and burgers or munch on them solo to start feeling more confident in your skivvies.
.POP CHIPS
Eating fast food is practically inevitable, especially if you're traveling (road trip anyone?). Next time you stop for gas, Hungry Girl Lisa Lillien recommends Pop Chips for a snack. "Popped chips are a great find—look for single-serve bags to keep portions in check," she says.
.Carrots
Gym-goers who want to trim down their body fat should start eating more carrots. Despite carrot’s low caloric value, each crunchy stick of carrot contains heaps of beneficial vitamin K, potassium, antioxidants, and fiber.
How to eat: You can eat them raw, pulse into a smoothie, or mix into your favorite salad.
.STAR FRUIT
This tropical fruit, also known as a carambola, is a popular breakfast option in Thailand famous for containing a boatload of antioxidants, potassium, vitamin C, and fiber. Another bonus: Unlike many fruits, star fruit is low in sugar.
.Blueberries
Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world.
.Lean Beef
Lean beef is among the best sources of protein in existence, and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you’re on a low carb diet.
.Asparagus
If you’re watching your blood sugar levels, then you might want to eat more asparagus (despite how bad it makes your urine smell).
Apart from its high nutritional value, the trace mineral chromium supports insulin in transporting glucose from the bloodstream to your body cells. As a result, you effectively maintain normal blood sugar levels.
How to eat: Use as the main ingredient to make asparagus soup.
.Berries
Berries—raspberries, strawberries, blueberries—are packed with polyphenols, powerful natural chemicals that can help you lose weight–and even stop fat from forming! In a recent Texas Woman's University study, researchers found that feeding mice three daily servings of berries decreased the formation of fat cells by up to 73 percent!
.COLD PRESSED JUICE
If you're looking for a reason to fire up the blender, here it is: By making these cold-pressed juices at home, you'll get even more of a nutrient boost since the ingredients are pulverized on the spot to retain their healthy fiber.
.Pu-erh Tea
Another star of The 7-Day Flat-Belly Tea Cleanse, this fermented Chinese tea can literally shrink the size of your fat cells! To discover the brew's fat-crusading powers Chinese researchers divided rats into five groups and fed them varying diets over a two month period. In addition to a control group, there was a group given a high-fat diet with no tea supplementation and three additional groups that were fed a high-fat diet with varying doses of pu-erh tea extract. The researchers found that the tea significantly lowered triglyceride concentrations (potentially dangerous fat found in the blood) and belly fat in the high-fat diet groups.
.PISTACHIOS
Reach for these next time you crave something crunchy. For 100 calories you can have about 30 nuts, and they have far less salt than most processed snacks.
.Macadamia Nuts
Macadamia nuts are very tasty. They are much higher in monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts.
.Red Meat & Pork
Although the chicken breast is the gold standard of healthy grilling that can aid weight loss—low fat, high protein—the key to any successful eating plan is variety, and research indicates that you now have options. While you still want to steer away from traditional supermarket ground chuck, there are ways to enjoy a beef burger knowing you're doing right by your waistline. And you can open up your grill to more creative choices, too—all packed with nutrients and protein that'll keep your fitness goals on track without sacrificing flavor.
.TRUFFLES
Delicious truffles are one of the best dessert options, especially around the holidays. Each rich dose of chocoalte-y happiness is only 62 calories, so go ahead and have three.
.Asparagus
Asparagus is a popular vegetable. It is low in both carbs and calories, but loaded with vitamin K.
.healthy foods to eat to lose weight For Seafood
.Seafood
Regularly eating seafood as part of a healthy diet can do wonders for your weight loss goals—so long as you choose the right kind. That's where the waters get murky again. So we had our research team here at Eat This, Not That! dive into the science behind your seafood. Let's see if we can't clear things up with this list of the best fish for losing weight.
.Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.
.MUFFINS
But let us be clear, not just any muffins—you need the kind with nutritional value. These pretty pistachio ones are filling enough to ensure your 3 p.m. desk snack sees you through until dinner. And the flavor and fragrance of chai tea means that they're certain to be a fast favorite.
.Canned Sardines In Oil
The smaller the fish, the smaller the amount of harmful mercury. These tiny fish typically come from the Pacific. Despite their diminutive size, they pack a nutritional punch. A mere 3 ounces provides 12 percent your recommended daily intake of vitamin D, 835 mg of omega-3s, and 64 percent of selenium, a mineral that plays a key role in metabolism, immunity, and reproductive health. Plus, they're packed with bone-building calcium.
Canned versions are known to be high in sodium, so be sure to consume them in moderation or look for low-sodium canned versions.
.Onions
Onions have a very strong flavor, and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits.
.Poultry & Eggs
Although there are numerous sources of protein available, ranging from beans and veggies to fish and beef, chicken is by far one of the most popular sources—and it's easy to see why: it's affordable, easy to prepare and lower in fat than many other types of meat. But you don't want to miss out on all the other good-for-you poultry sources!
.SALADS
Consider it the go-to health food, but we aren't suggesting any ole' salad. Choose filling ones, like this garlic-roasted butternut squash and kale wheat berry salad. Full of fiber, protein, and iron, this salad beats the boring ones already prepared in the cafeteria.
.Quinoa
Quinoa is a recent discovery for many, but has become widely available and is must on any healthy eater’s shopping list. Mostly treated as a grain (although it is actually a seed) it can be used in the place of pasta, wheat or oats for an extremely nutritious meal.Quinoa, like most grains, is high in fibre, making it great for the digestive system. However, perhaps its best attribute is that it is one of the few plant sources of high quality protein containing all eight essential amino acids. On top of this, it is a great source of nutrients including magnesium, manganese, iron, calcium, potassium and several B vitamins.
.SEEDS
Seeds were seemingly banned as snacks from the mid-90s because of their high fat content, but more and more nutritionists are backing away from that, deeming them the newest superfood. With a boatload of essential nutrients, they can do everything from fighting free-radical damage (hello, glowing skin) to fighting fatigue.
.Oatmeal
Whether it’s quick, old-fashioned, or steel-cut, oatmeal makes a hearty whole-grain breakfast. Each ½ cup (dry) of plain rolled oats has 4 grams of fiber, and roughly half is the soluble kind that helps lower cholesterol. Top your cooked oatmeal with toasted almond slivers and bananas instead of sugar or salt. Or try diced apple with cinnamon and raisins, or diced pear with walnuts and nutmeg.
.Cruciferous vegetables
These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.
How to include them: Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding a frozen cruciferous vegetable medley to soups, casseroles, and pasta dishes.
.ACAI JUICE
Enjoy the health benefits—hey there, antioxidants—and sweetness of the acai berry in juice form. Bonus points if you add real fruit to the drink for fiber and extra nutrients.
.Hummus
Hummus is made from the mighty garbanzo bean, also known as a chickpea. This satiating dip is higher in fiber, healthy fats, and protein than your average ranch dip, making it a healthier alternative for your crudite platter.
.healthy foods to eat to lose weight for Grains
.GRAINS
A wise man once said: "A good reputation is more valuable than money." And in the food realm, the grain that carries the most clout is undoubtedly quinoa. Known for its high protein and fiber content, the ancient grain has been said to aid weight loss and improve health—and Americans can't get enough of the stuff. In fact, we imported 69 millions pounds of quinoa in 2013 alone. But just because quinoa carries a massive health halo doesn't necessarily mean it's the most nutritious grain in thesupermarket. In fact, there are a number of grains that pack as many—or more—total health and weight loss benefits.
.BUTTER
In small amounts, butter isn't that bad for you—at least compared to margarine, which contains about the same number of calories plus five times as much trans fat, which raises bad cholesterol levels and lowers good cholesterol. Butter has more saturated fat than margarine, but recent research casts doubt on the whole saturated-fat-causes-heart-disease thing. This doesn't mean you should eat it by the stick, but don't beat yourself up if an otherwise healthy recipe calls for a bit of butter.
.Sardines
Sardines are small, oily fish that are among the most nutritious foods you can eat. They contain hefty amounts of the majority of nutrients required by the human body.
.Sprouted Whole Grain Bread
Not all breads are carb bombs waiting to shatter your weight loss goals. This nutrient-dense bread is loaded with folate-filled lentils, protein, and good-for-you grains and seeds like barley and millet. To boost the flavor of your slices, make a veggie sandwich overflowing with wholesome nutrients. On two slices of sprouted whole-grain bread combine tahini-free hummus, avocado slices, roasted red peppers, cucumbers, onions, spinach, and tomatoes, one of the healthiest foods on the planet.
.Triticale
While you may have never heard of this hearty whole grain before, it may become your new favorite. This wheat-rye hybrid packs 12 grams of protein per half cup, and is also rich in brain-boosting iron, bloat-busting potassium, magnesium and heart-healthy fiber. Use triticale berries in place of rice and mix it with soy sauce, fresh ginger, cloves, shiitake mushrooms and edamame to make a healthy, Asian-inspired dish. If you prefer to firing up the oven to using the stove, use triticale flour in place of traditional flour in your baking.
.Green beans
Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.
.ACORN SQUASH
With only 56 calories per cup, this winter squash is loaded with vitamin C, potassium, and fiber—all of which help prevent blood sugar spikes, keep you full, and can even contribute to lowering cholesterol. Naturally sweeter than pumpkin, acorn squash tastes delicious roasted with olive oil.
. Kidney beans
Kidney beans are loaded with various vitamins and minerals, and are very high in fiber. Just make sure to cook them properly, because they are toxic when raw.
. Lentils
Lentils are another popular legume. They are high in fiber and are among the best sources of plant-based protein. Lentils also taste delicious, and have a very satisfying texture.
.Amaranth
Like quinoa, amaranth is not technically a grain, but the seed of an amaranth plant. Naturally gluten-free, amaranth is higher in muscle-building protein than wheat and brown rice—with more than 9 grams per cup—and surprisingly high in other nutrients such as calcium and fiber as well. Amaranth is also an excellent source of manganese, iron, and selenium, which keeps your thyroid in check and preserves elastin in the skin, helping your skin stay supple, smooth and tight. What's more? Cooked amaranth leaves are a rich source of vitamin A, vitamin C, calcium, manganese, and folate.
.Parmesan Cheese
Most cheeses are naturally very low in sugar due to the fermentation process that produces it, and Parmesan cheese has the added benefit of actually reducing belly-bloating sugar cravings. Parmesan contains the amino acid tyrosine (abuilding block of protein) which has been shown to encourage the brain to release dopamine and another neurotransmitter, norepinephrine, eliminating the desire for sweet stuff. What's more? Parmesan is also low in carbs but packed with other key nutrients. One ounce of the Italian cheese contains about 31 percent of your daily recommended intake of bone-building calcium and 11 g of satiating protein.
.Whole milk
Whole milk is very high in vitamins, minerals, quality animal protein and healthy fats. It is one of the best sources of calcium.
.Nuts & Seeds
Hang out at a local bar and you're sure to come across a variety of nuts (the food, not the people hanging out in the corner)—and guys popping them like they're diet freebies. It's the perfect example of good food gone bad. Nuts, like avocados, are loaded with heart-healthy fats. But healthy doesn't always mean lean. A couple ofbeers and a few handfuls of nuts and you've racked up some serious calories—and diet damage. "A one-ounce serving of nuts contains 135 calories, and how many nuts you get in a serving will depend on your nut of choice," says Tanya Zuckerbrot, RD. "Think about it: Would you rather have 12 cashews or 22 almonds?" Here are our favorite nuts and seeds.
.Sweet potatoes
Sweet potatoes are among the most delicious starchy foods you can eat. They are loaded with antioxidants and all sorts of healthy nutrients.
.Shelled Pumpkin Seeds
Dr. Lindsey Duncan, a nutritionist who's worked with Reggie Bush, is a big fan of pumpkin seeds. "A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout," he says. "They're a good source of protein, healthy fats and fiber, keeping you feeling full and energized longer, and contain manganese, magnesium, phosphorus and zinc, which provide additional energy support to maximize gym time." Throw them into salads and rice dishes, or eat them raw.
