Nutritious foods provide essential vitamins, minerals, and lean protein for overall wellness. Furthermore, their low calorie count makes them easier to manage your weight while decreasing risk factors of chronic diseases.
Your diet should include vegetables, fruits, whole grains, low-fat and nonfat dairy, seafood, lean meats, eggs, nuts and seeds as well as legumes (beans/peas) (legumes) (and unsalted nut butters).
1. Leafy Greens
Green leafy vegetables such as kale, arugula, romaine lettuce, mesclun mix and spinach contain numerous essential minerals and vitamins – especially iron, calcium, magnesium and potassium – while being low in sugar, sodium and calories.
Folate, zinc and calcium can all be found in leafy green vegetables. Consider including chopped cooked greens into soups, stews and Buddha bowls featuring grains and lean proteins.
Do not be intimidated to incorporate leafy greens into a breakfast of scrambled eggs and toast, soups, casseroles or pasta dishes – especially bok choy which has mild flavors with satisfying textures!
2. Fruits
Though no single food can meet all your nutritional needs, incorporating plenty of nutrient-rich foods into your diet will benefit both overall health and weight management. When selecting foods for this reason, make sure they come from whole sources as opposed to processed ones for best results.
Fruits like berries are loaded with essential vitamins and minerals, while vegetables provide fiber, phytonutrients and antioxidants. Other nutrient-rich sources include leafy greens, salmon eggs and lean meats like chicken and beef.
Nutrient-dense foods tend to have lower caloric intake compared to foods that lack nutritional benefits, known as empty calories. For instance, potato chips are calorie dense but offer no healthful nutrients; in comparison, baked potatoes, hummus or fresh fruit contain numerous essential vitamins and minerals.
3. Whole Grains
Whole grains contain fiber and nutrients that promote healthy digestion, lower cholesterol and reduce the risk of heart disease. According to one meta-analysis study, people who consumed three servings of whole grains daily were at 22% lower risk for heart disease compared with those consuming less than one daily serving of whole grains.
Foods considered whole grains must contain all three components of an original kernel’s kernel – bran, endosperm and germ. Examples of whole grains are brown rice, quinoa, oats and millet; all four provide abundant vitamin B, minerals, antioxidants and plant compounds as well as being great sources of carbohydrates that your body uses as fuel.
4. Lean Meats
Lean meats provide both protein and essential vitamins and minerals such as iron, zinc, B vitamins, selenium and sebivory. Look for cuts with lower fat contents such as sirloin or tenderloin for optimal nutrient absorption. Fish and poultry also offer plenty of nutrition while tofu or tempeh can offer additional sources of plant-based proteins that won’t compromise your diet.
Nutritious foods offer you essential nutrition to live well and feel your best. Make an effort to incorporate fruits and vegetables, whole grains, lean proteins and healthy fats into your daily diet for optimal health benefits; avoid foods high in saturated fat and added sugars.
5. Eggs
After being maligned for their cholesterol content, eggs are making a comeback as one of the most versatile and affordable foods available.
Eggs contain choline, an essential nutrient for building strong cell structures and encouraging metabolism and nerve function. Eggs also offer vitamin D which supports bone health by working alongside calcium to strengthen bones and teeth. In addition, they’re rich in folate which may prevent birth defects during gestation as well as supporting an uncomplicated pregnancy.
Studies of observational nature have linked higher egg consumption with reduced risk of cardiovascular disease (CVD). Eggs also provide zinc, iron, and selenium – three essential minerals.
6. Nuts
Nutritious foods can help you to stay healthy, feel your best and reduce your risk of disease. Achie this by selecting leafy greens, fruits, whole grains, lean meats, fish and nuts as the source of nutrients.
Nuts are packed with protein, fiber and plant chemicals known as phytonutrients that contribute to overall good health. Nuts also boast unsaturated fats that have anti-inflammatory benefits as well as being low in sodium levels (unless salted). Eating nuts regularly has been associated with improved plasma lipid profiles and reduced cardiovascular risk factors including inflammation, vascular reactivity and oxidative stress levels.
Enjoy some unsalted nuts as a satisfying and tasty snack, whether combined with fruit, salad ingredients or vegetables; they also make a fantastic addition to smoothies!
