In today's world, where health information is abundant but often confusing, it's essential to have a clear understanding of what constitutes a healthy diet. This article provides a comprehensive list of healthy foods, drawing upon expert recommendations and scientific research to guide you toward making informed choices. From fruits and vegetables to lean proteins and whole grains, we'll explore a variety of options that can contribute to your overall well-being.
Understanding "Superstar" Foods
The term "superfood" is often used in marketing to promote foods with supposedly "extra" health benefits. While the Food and Drug Administration (FDA) doesn't officially define "superfood," this article highlights "superstar" foods that are essential for a healthy meal plan. These foods are rich in protein, healthy fats, vitamins, minerals, antioxidants, and fiber, providing a wide range of nutrients necessary for optimal health.
The Importance of a Balanced Diet
According to the Dietary Guidelines for Americans 2020-2025, a balanced diet should include a variety of fruits, vegetables, dairy, grains, and protein sources (either plant-based or from lean meats or fish) each day. No single food can provide all the necessary nutrients, so it's crucial to consume a diverse range of foods to stay healthy.
Key Food Groups and Their Benefits
Non-Starchy Vegetables
Non-starchy vegetables should make up half of your meal, according to the Diabetes Plate method.
Dark Green Leafy Vegetables: These vegetables, such as spinach, collards, and kale, are packed with vitamins and minerals like vitamins A, C, K, and folate, as well as iron, calcium, and potassium. They are low in calories and carbohydrates, making them a great addition to salads, soups, and stews.
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Fruits and Berries
Fruits and berries are popular health foods that are sweet, nutritious, and easy to incorporate into your diet.
Apples: Apples contain fiber, vitamin C, and numerous antioxidants. They are very filling and are a good snack if you’re hungry between meals.
Avocados: Avocados are different from most other fruits because they contain lots of healthy fat. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C.
Bananas: Bananas are a good source of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.
Berries: Berries like blueberries and strawberries are packed with antioxidants, vitamins C and K, manganese, potassium, and fiber. They are naturally sweet and can satisfy your sweet tooth without added sugar.
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Citrus Fruits: Citrus fruits like grapefruits, oranges, lemons, and limes are a great source of vitamin C, fiber, folate, and potassium. Choose whole fruits over juices to get the full benefits, including the fiber from the pulp.
Other Healthy Fruits: Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Protein Foods
Protein foods should fill up one quarter of your plate, according to the Diabetes Plate.
Beans and Legumes: Different kinds of beans like kidney, pinto, navy, or black beans, and legumes like chickpeas, split peas, and lentils, offer a host of nutrient-packed benefits. These plant-based proteins do contain carbohydrates, but ½ cup also provides as much protein as an ounce of meat without the saturated fat.
Fish High in Omega-3 Fatty Acids: Omega-3 fats may help reduce the risk of heart disease and inflammation. Fish high in these healthy fats, sometimes referred to as "fatty fish," include salmon, herring, sardines, mackerel, trout, and albacore tuna.
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Lean Beef: Lean beef is an excellent source of protein if you consume it in moderation. It also provides highly bioavailable iron.
Chicken Breasts: Chicken breast is low in fat and calories but high in protein. It’s a great source of many nutrients, including potassium and B vitamins.
Lamb and Mutton: Sheep are usually grass-fed, and their meat tends to be higher in omega-3 fatty acids compared with omega-6.
Nuts and Seeds
Nuts and seeds, although high in unsaturated fat and calories, may help lower the risk of cardiovascular disease, cancer, and other health issues. They are a satisfying snack that could help those managing their weight by helping them feel more satiated after eating them.
Almonds: Almonds are a popular nut that contains vitamin E, antioxidants, magnesium, and fiber. A 2021 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: Chia seeds are a nutrient-dense addition to the diet. A single ounce (28 grams) provides 9.75 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
Coconuts: Coconuts provide fiber and fatty acids called medium-chain triglycerides (MCTs).
Macadamia Nuts: Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
Walnuts: Walnuts are highly nutritious and rich in fiber and various vitamins and minerals.
Brazil Nuts: Brazil nuts are nutrient-rich and have a smooth, buttery texture. The nutrients they contain support thyroid function and are a good source of the mineral selenium.
Whole Grains
Whole grains are rich in vitamins and minerals like B vitamins, magnesium, iron, and manganese. They are a great source of fiber too.
Whole Oats: Oats provide nutrients and powerful fibers called beta-glucans. Glucans provide numerous benefits, including helping lower cholesterol and feeding beneficial gut bacteria.
Quinoa: Quinoa is a tasty grain that’s high in nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein.
Brown Rice: Rice is a staple food for much of the world’s population. Brown rice is more nutritious than white rice, with decent amounts of fiber, vitamin B1, and magnesium.
Dairy
Dairy products can help build strong bones and teeth with calcium. Many milk and yogurt products are fortified to make them a good source of vitamin D.
Milk and Yogurt: Milk and yogurt contain carbohydrates, which you will need to plan for when you have diabetes. Look for yogurt products that are lower in fat and added sugar.
Cheese: An ounce of cheese may offer about the same amount of protein as an entire cup (240 ml) of milk. It’s also a tasty addition to many dishes and can replace meat as a source of protein. However, it can be high in fat.
Vegetables
Vegetables are among the most concentrated sources of nutrients. Eating a wide variety of vegetables in different colors is a good way to ensure you get a diverse range of nutrients.
Asparagus: Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K.
Bell Peppers: Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.
Broccoli: Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
Carrots: Carrots are a popular root vegetable. They’re sweet, crunchy, and loaded with nutrients such as fiber and vitamin K. They’re also high in carotene antioxidants, which have numerous benefits.
Cauliflower: 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.
Cucumber: 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: 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: 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 it in the oven to make crunchy kale chips.
Onions: Onions have a strong flavor and are found in many recipes. They contain a number of bioactive compounds believed to have health benefits.
Tomatoes: 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.
More Healthy Vegetables: Other vegetables worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.
Seafood
Fish and other seafood can be healthy and nutritious. They’re rich in omega-3 fatty acids and iodine. Research suggests that eating oily fish can boost a person’s heart and brain health.
Salmon: Salmon is an oily fish that is tasty and high in nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.
Sardines: Sardines are small, oily, and highly nutritious fish. They provide many nutrients, including calcium and vitamin D.
Shellfish: Shellfish are nutrient-dense and make a tasty light meal. Edible shellfish include clams, mollusks, and oysters.
Shrimp: Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein.
Trout: Trout is another type of delicious freshwater fish, similar to salmon.
Tuna: Tuna tends to be low in fat and calories and high in protein. It’s a good option for people who need to add more protein to their diets but keep calories low.