It’s no secret that eating healthy is important for maintaining good physical and mental health. But with so many conflicting opinions out there, it can be hard to know what foods to eat and avoid.
In this article, we will discuss 8 foods that you should eat on a regular basis, as well as 5 foods that you should avoid. By following these guidelines, you can create a healthy diet for yourself that will help improve your overall health!
8 Foods to Eat
There are so many different foods to eat, and it can be hard to know which ones are the best for you. Here is a list of eight healthy foods that you should add to your diet. These foods will help you stay healthy and fit, and they taste great too!
#1 – Whole Grains
Compared to white grains, whole grains are complex carbohydrates that contain all the nutritional components of the kernel- including the bran, germ, and endosperm. There are three parts to whole grain: the bran (outer layer), the germ (the nutrient-rich center), and the endosperm (starchy middle).
Refined grains have been milled to remove the bran and germ, which means they’re missing fiber, vitamins, minerals, and antioxidants. When possible, choose whole grain foods over refined grain foods.
Some excellent whole grain choices include:
- Whole wheat bread
- Brown rice
- Barley
- Buckwheat
- Quinoa
- Oats
These foods are not only packed with nutrients, but they’re also very versatile and can be used in a variety of recipes. Try to incorporate at least one whole grain food into your diet every day.
#2 – Berries
Berries are one of the most versatile and healthy foods around. They can be eaten as a snack, in a smoothie, or on top of your morning oatmeal. There are endless possibilities when it comes to recipes that include berries. Plus, they’re packed with antioxidants and other nutrients that are beneficial for your health.
Some of the best berries to eat for a healthy diet include:
- Blueberries
- Raspberries
- Blackberries
- Strawberries
- Cranberries
Try to incorporate a few servings of berries into your diet each week. You can add them to your breakfast cereal or oatmeal, bake them into pies or muffins, or just eat them plain as a healthy snack.
#3 – Vegetables
Vegetables are another food that should be a staple in your diet. They’re low in calories and fat, but high in fiber and nutrients. Eating a variety of vegetables is a good way to get the vitamins and minerals your body needs.
Some of the best vegetables to eat for a healthy diet include:
- Spinach
- Broccoli
- Kale
- Carrots
- Sweet potatoes
- Beans and legumes
Try to eat a few servings of vegetables each day. You can add them to soups and stews, or eat them as side dishes. You can also snack on raw vegetables like carrots and celery sticks.
#4 – Olive Oil
Olive oil is one of the oldest and most popular oils in the world. It has a long history of being used for both culinary and medicinal purposes. Olive oil is high in monounsaturated fats, which are known to be beneficial for heart health. It is also a good source of vitamin E, an antioxidant that can help protect your cells from damage. Adding olive oil to your diet can help improve your overall health. Here are some tips for using it in your cooking.
1) Use olive oil in place of other oils when cooking.
You can use it to fry foods or add it to baked goods in place of butter or other oils.
Olive oil can also be used as a healthy alternative to salad dressing.
Just be sure not to heat olive oil too much, as this can cause it to become rancid.
2) Add olive oil to your diet gradually.
Start by using it in place of other oils, and then gradually increase the amount you use.
You can also add olive oil to your diet by drizzling it over vegetables or salads.
Olive oil can also be used in dips and spreads.
Just be sure to watch your portion size, as olive oil is high in calories.
#5 – Fish
Fish is a healthy food that is low in calories and saturated fat.
Fish is also a good source of protein, omega-three fatty acids, and vitamins and minerals.
There are many different types of fish, so you can easily find one that you like.
Some of the best fish to eat for a healthy diet include salmon, tuna, mackerel, and herring.
When buying fish, be sure to choose wild-caught fish over farm-raised fish.
Farm-raised fish are often given antibiotics and other chemicals.
Wild-caught fish are typically healthier.
You should aim to eat fish at least two times per week.
#6 – Beans and Legumes
Beans and legumes are good sources of protein, fiber, vitamins, and minerals.
They are also low in calories and fat.
There are many different types of beans and legumes, so you can easily find the ones that you like.
Some of the best beans and legumes to eat for a healthy diet include black beans, lentils, kidney beans, and chickpeas.
You should aim to eat beans and legumes at least three times per week.
#7 – Nuts and Seeds
Nuts and seeds are good sources of protein, fiber, and healthy fats.
They are also high in vitamins and minerals.
Some of the best nuts and seeds to eat for a healthy diet include almonds, walnuts, flaxseeds, and chia seeds.
You should aim to eat nuts and seeds every day.
#8 – Herbs and Spices
Herbs and spices are not only delicious, but they also have many health benefits.
Some of the best herbs and spices to eat for a healthy diet include ginger, turmeric, garlic, and cayenne pepper.
You should aim to use herbs and spices in your cooking every day.
5 Foods to Avoid
If you want to maintain a healthy diet and keep your body in good shape, there are certain foods that you should avoid. Here are 5 of the most common offenders.
#1 – Processed Foods
Processed foods are one of the worst things you can eat.
They are loaded with unhealthy ingredients, and they often contain more sugar than you should be eating in a day.
You should aim to avoid processed foods as much as possible.
The next time you go grocery shopping, take a look at the labels on the food items you buy.
If it has a long list of ingredients, chances are it’s processed.
Processed foods include items such as:
- Canned soups
- Frozen dinners
- Packaged snacks
- Microwaveable meals
- Granola bars
#2 – Fried Foods
Fried foods are another food you should avoid.
They are often high in calories and fat, and they can be difficult to digest.
When you eat fried foods, you’re also consuming a lot of unhealthy fats.
Some of the most common fried foods include:
- French fries
- Chicken fingers
- Mozzarella sticks
- Onion rings
- Egg rolls
- Chicken nuggets
In addition to being high in calories and fat, fried foods can also be difficult to digest.
#3 – Red Meat
Red meat is another food you should avoid.
It’s high in saturated fat, which can increase your cholesterol levels and lead to heart disease.
Red meat is also difficult to digest and can be hard on your stomach.
Some of the most common types of red meat include:
- Beef
- Pork
- Lamb
- Veal
- Bison
If you do consume red meat, it’s important to choose leaner cuts and limit your portion size.
#4 – Pizza
Pizza is another food that’s often high in calories and fat.
While pizza can be a good source of vitamins and minerals, it’s important to choose a healthy option.
Look for pizzas with vegetable toppings and whole wheat crusts.
Avoid pizzas with lots of meat, cheese, and processed ingredients.
Pizza is best consumed in moderation.
#5 – Sodas and Juices
Sodas and juices are also high in calories and sugar.
They can also contribute to weight gain and other health problems.
It’s best to avoid sugary drinks or consume them in moderation.
Water is the best beverage for your health.
If you do drink sodas or juices, opt for healthy options like unsweetened tea or 100% fruit juice.
Conclusion
If you are looking for an easy way to start eating healthier, begin by avoiding the foods on our list of 5 unhealthy foods to avoid and replacing them with some of the 8 healthy foods we recommend. These dietary changes will help improve your overall health and may even help reduce your risk of developing chronic diseases in the future. What is your favorite healthy food?
