What To Eat To Stay Healthy – Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Kris Gunnars, BSc — Updated November 13, 2023
Eating a variety of nutritious foods, including fruits, vegetables, nuts, seeds, and lean protein can help support your overall health.
What To Eat To Stay Healthy
Many foods are both healthy and tasty. By filling your plate with fruits, vegetables, high-quality protein sources, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.
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They are sweet, nutritious and easy to incorporate into your diet as they require little or no preparation.
Apples contain fiber, vitamin C and many antioxidants. They are very filling and are the perfect snack if you are hungry between meals.
Avocados are different from most other fruits because they contain a lot of healthy fat. Not only are they creamy and tasty, they are also high in fiber, potassium and vitamin C. Swap mayonnaise for avocado as a salad dressing, or spread it on toast for breakfast.
Bananas are a good source of potassium. They are also high in vitamin B6 and fiber and are convenient and portable.
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Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums and raspberries.
Lean beef is an excellent source of protein if consumed in moderation. It also provides a lot of bioavailable iron.
Chicken breast is low in fat and calories but high in protein. It is a great source of many nutrients.
Cardiovascular disease, cancer and other health problems. They are a satisfying snack that can help them manage their weight.
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They require almost no preparation, so they’re easy to add to your routine. They can also add texture to salads and other dishes.
Found that almonds can 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 nutritious 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.
Macadamia nuts are good and contain more monounsaturated fats and lower omega-6 fatty acids than most other nuts.
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Walnuts are very nutritious and rich in fiber and various vitamins and minerals. Combine them with feta cheese to make a salad.
Brazil nuts are nutritious 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 variety of nutrients.
Asparagus is a popular vegetable that is low in both carbohydrates and calories and rich in vitamin K.
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Bell peppers come in several colors, including red, yellow, and green. They are crunchy and sweet and are a great source of antioxidants and vitamin C.
Broccoli is a cruciferous vegetable that tastes fantastic both raw and cooked. It is an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared to other vegetables.
Carrots are a popular root vegetable. They’re sweet, crunchy, and loaded with nutrients like fiber and vitamin K. They’re also high in carotene antioxidants, which have many benefits.
Put some carrots in the lunch box or use them to eat guacamole and other dips.
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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 are a refreshing snack. They are low in both carbohydrates and calories, and consist mostly of water. They also contain small amounts of vitamin K and other nutrients.
Allicin, which has antioxidant and antimicrobial effects. Its nutrients may also reduce the risk of cancer and cardiovascular disease.
Kale contains a lot of fiber, vitamins C and K and other nutrients. It gives 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.
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Onions have a strong flavor and are included in many recipes. They contain a number of bioactive compounds believed to have health benefits.
Tomatoes are usually categorized as a vegetable, even though they are technically a fruit. They’re tasty and provide nutrients like potassium and vitamin C. For a little 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.
Salmon is a type of fatty fish that is tasty and high in nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.
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Seafood is nutrient dense and makes a tasty light meal. Edible shellfish include clams, molluscs 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 B12.
Tuna tends to be low in fat and calories and high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.
Whole grains play an important role in your diet because they are healthy carbohydrates and provide a variety of micronutrients, fiber and fuel for your body.
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Rice is a staple food for a large part of the world’s population. Brown rice is more nutritious than white rice, with decent amounts of fiber, vitamin B1 and magnesium.
Oats provide nutrients and powerful fibers called beta-glucans. Glucans provide many benefits, including helping to lower cholesterol and feeding beneficial bacteria in the gut.
Quinoa is a tasty grain that contains a lot of nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein.
Whole grain bread can be high in fiber and other nutrients, and is a better choice than highly processed white bread.
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When buying bread, compare product labels and look for the ones with the most dietary fiber and the least added sugar.
If you bake your own bread, you know exactly what goes into it. A bread machine can help if you are not confident in baking.
If you’re looking for low-carb or gluten-free bread, you might want to consider making your own. Here is a list of 15 recipes for gluten-free, low-carb bread.
Legumes can sometimes interfere with digestion and nutrient absorption, but soaking and preparing them properly can reduce the risk.
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Green beans, also called string beans, are an immature variant of the common bean. Use them whole as a side dish or add them cold to salads.
Kidney beans contain fiber and various vitamins and minerals. Be sure to cook them properly, as they are poisonous when raw.
Peanuts are actually legumes, not true nuts. They are tasty and contain a lot of nutrients and antioxidants. A
But if you’re watching your calorie intake, you might want to pay attention to your consumption of peanut butter, which is high in calories and easy to eat in large quantities.
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A single slice of cheese can provide about the same amount of nutrients as a full cup (240 ml) of milk. It is also a good addition to many dishes and can replace meat as a protein food. However, it can be high in fat.
There are many kinds of cheese, with different flavors and textures. Invest in less processed varieties of cheese.
Concluded that people who consume dairy products are less likely to die from cardiovascular disease (CVD) than those who do not. However, full-fat dairy products can increase the risk of cardiovascular disease and certain forms of cancer.
Yoghurt is made from milk that is fermented by adding live bacteria. It has many of the same health benefits as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.
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Extra virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is rich in antioxidants that have powerful health benefits.
Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil.
(bad) cholesterol to a higher degree than other herbal liquid oils, so it is best to use it in moderation.
Potatoes provide potassium and contain some of almost every nutrient you need, including vitamin C. With their jackets, they’re also a good source of fiber.
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Water and are less energy dense than pasta and rice, and can make you feel full, so you don’t need to eat more. As a result, they can help with weight loss.
Sweet potatoes are rich in antioxidants, beta-carotene, vitamin A and other important nutrients. Eat them baked, pureed or added to other dishes.
Apple cider vinegar may help regulate postprandial blood sugar levels when consumed with a meal, although more evidence of its effectiveness is needed.
Cholesterol and reduce the risk of heart disease. However, the amount of chocolate that is usually healthy to eat is not enough to provide significant benefits.
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Research from 2021 developed a food scoring system based on 54 attributes covering these nine domains: nutritional status, vitamins, minerals, food ingredients, additives, processing, specific lipids, fiber and protein, and phytochemicals. Based on the averages of this scoring system, the healthiest food categories are:
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