No single food can provide all the nutrition your body requires, so choose a variety of healthy options when making decisions about what to eat. For instance, opt for oils instead of saturated fats when replacing saturated fats in salad dressings and consider opting for salad dressings with oil instead of solid fats in their ingredients list.
Be sure to fill half your plate with vegetables and fruit, and a quarter with whole grains. Incorporate enough protein to help build and maintain muscles.
It’s nutrient-dense
Healthy foods tend to be nutrient-dense, meaning that they provide lots of essential vitamins and minerals at relatively few calories. Examples include fresh fruits and vegetables, lean proteins, whole grains, nuts and seeds; all low in salt, sugar and saturated fat content and rich in micronutrients needed for immune function, bone health, fluid balance as well as other processes.
Foods rich in nutrient density include unprocessed, whole foods found at your grocery store that are often less costly than processed items. They include fresh fruits and vegetables, whole grains, lean proteins, beans and nuts; to get all of the micro and macronutrients your body requires for health, choose a diet rich in these nutrient-dense options to prevent overeating and ensure a healthier weight through proper weight maintenance, lower chronic disease risks and overall healthcare costs.
It’s low in sugar
Health foods low in sugar may help to support stable blood glucose levels and may provide great advantages to those living with conditions such as diabetes and those seeking to enhance energy and overall well-being. It is advisable, however, to first consult a healthcare provider prior to making changes in your diet.
Sugars can be found in many processed foods, including soda, canned fruit juice, sweetened mocktails and smoothies, salad dressings, ketchup, pasta sauces and flavored yogurt. But they may also be hidden in foods you wouldn’t expect such as packaged frozen dinners, granola bars, baby food with dried fruit included, instant oatmeal and protein bars.
When shopping, be on the lookout for products with labels that clearly display the total amount of sugar present. Checking Nutrition Facts tables and ingredient lists will help identify products high in sugar. Also keep an eye out for sneaky names, like brown sugar, corn syrup, fructose high fructose corn syrup or honey as these might contain hidden sources of hidden calories. It’s worth remembering that naturally occurring sugars like those found in fruits such as fresh berries are healthier alternatives than added ones like those added in processed food products containing added sugars added by manufacturers.
It’s high in fiber
Dieting with adequate fiber intake can be the key to preventing constipation, hemorrhoids and other digestive ailments. You can gain fiber by eating whole fruits, vegetables and grains; beans, peas or lentils provide one third of your daily fiber requirement! Aim for at least 30 grams daily; if necessary add ground flax seeds or chia seeds into cereal for added crunch!
Health foods high in fiber include whole plant-based sources like vegetables, fruits, whole grains, legumes and nuts. According to research in 2022, people who consumed the recommended daily amount of dietary fiber had lower risk of death from heart disease, cancer and other chronic diseases. Dietary fiber also prevents constipation while helping lower cholesterol and prevent diabetes through reduced absorption of sugar into the bloodstream by slowing absorption from digestion to bloodstream; furthermore it may promote gut microbiota growth while possibly decreasing breast cancer risks in women.
