I received a tweet the other day asking what are good healthy foods to eat. I soon realized this question could be answered better in an article than a short tweet back.
There were a lot of ways to think about what makes a food important and good to have at all times. Fulfilling our nutrient requirements came to my mind first. So, a food that has a large variety of nutrients will rank higher than a food containing only a few nutrients. Then, I thought about which nutrients are the most important. For a healthy diet, you will always want fiber, omega fatty acids, and vitamins. My final criteria was taste. To stick to healthy eating habits you have to enjoy your food. Here are some healthy foods to eat each day if you choose:
Can of Tuna
Tuna is a great food to have at all times in the pantry. Tuna is packed with lots of protein with a low fat content. This food is great for muscle development. Tuna in a can doesn’t contain the concentration of omega fatty acids like fresh tuna does. Another great thing about canned tuna is that it’s cheap.
Whole Wheat Anything
If you haven’t switched from white bread and pastas to wheat, you need to now. The whole wheat carbohydrates keep your insulin levels more stable than white, starchy carbs. Your insulin levels will determine how much food is processed into fat cells. So, this can play a major role in fat loss. Just by switching from white bread to wheat bread, you will notice a difference.
Plant Oils
You need your omega fatty acids. These plant oils are a great source of omega-6 and omega-3 fatty acids. These oils can be cooked with or even just added to a meal like a salad. I add a scoop of olive oil to my orange juice.
Looks gross but taste great. Here is a list of good plant oils
Flax Seed Oil (One of my favorites)
Olive Oil (One of my favorites)
Safflower Oil
Sesame Oil
Soybean Oil
Sunflower Oil
Pumpkin Seed Oil
Fresh Fruits and Vegetables
Always have fruits and vegetables on hand. I recommend the fresh ones over the frozen. The fresh contain more nutrients and just taste better. You should be getting at least 2 large servings a day of each fruits and vegetables. If you get cravings for junk food, eat a fruit instead. They are very tasty and will mellow your blood sugar keeping your mind away from potato chips or ice cream. A diet high in fruits and vegetables is full of benefits like lower blood pressure, reduced risk of heart disease, stroke, and some cancers. It also lowers risk of eye and digestive problems.
Spices and Herbs
I find this last food choice is important because it lets you get creative with your food. Eating healthy doesn’t have to mean eating boring. Spices and herbs have nearly 0 calories and only add flavor to foods. Eating many of these spices have health benefits as well. Here are some good choices for spices along with what they do for you:
Mustard
Low in calories and high in taste. It’s also known as a stimulant that relieves respiratory problems
Horseradish
Similar to mustard, but can be used as a digestive stimulant
Cayenne pepper
Increases metabolism and helps burn fat
Ginger
Also speeds up metalism, but also inhibits nausea from morning sickness or motion sickness.
Garlic
A regular intake of garlic can decrease cholesterol and blood pressure. As well as help your digestion process. Recent research has shown garlic to be helpful in treatment of diabetes.
These 5 healthy foods to eat are great when mixed together to make a healty diet. There are many recipes to use for each item. There are many more healthy foods to eat which you can discover on your own. Look at the nutritional values and compare to our criteria.