List Of Healthy Food Items
Healthy food, is any food that is full of the nutrients, minerals, vitamins and fibre that our bodies need to feel satisfied and full of energy.
Healthy food needs to keep us charged and full of energy when we need it. It is often mistaken for boring rabbit food, but in practise, healthy food is simply food that cuts out a lot of the bad fats and sugars that are not good for you to begin with.
Healthy food can be broken down into their five food Groups:
- Vegetables – all vegetables, legumes, pulses and beans.
- Fruit – fruit of all types
- Grains – cereals, grains (mostly wholegrain) and high fibre varieties.
- Meat – lean red meat, poultry, fish, egg, soy products, nuts, seeds and bean products
- Dairy – milk, yoghurt, cheese, or alternatives that have reduced fat content
Variety in Your Diet
To stay healthy, your daily intake of healthy food should include a portion of food from each food group.
The ratio of foods to each from each group has changed over the years.
We were initially told to eat lots of red meat and get plenty of dairy in our diets. This has proven to be disastrous for our health.
The first food pyramid has been ditched in favour of a food pyramid which promotes the eating of plenty green leafy vegetables, lots of fruit and cutting back on meat and dairy.
We suggest you play around with foods to see what effect they have on your body.
All we can say, is this:
In order to stay healthy, choose healthy foods that help you feel lighter, more energized and help you maintain a healthy weight.
Here is a list of healthy foods Broken down By Group:
The Majority of vegetables are lower in calories than most other foods. They are loaded with fibre and offer a lot of nutrients.
Asparagus is a popular vegetable. It is low in both carbs and calories, but loaded with vitamin K.
Bell peppers come in several colours, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fibre, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables.
The carrot is a popular root vegetable. It is extremely tasty and crunchy, and loaded with nutrients like fibre and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits.
Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.
The cucumber is one of the world’s most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of nutrients in small amounts, including vitamin K.
Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function
Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fibre and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes.
Onions have a very strong flavour, and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits.
Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.
More Healthy Vegetables
These weren’t listed, but are also very healthy: Artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, swiss chard, turnips, zucchini.
Legumes are another food group that has been unfairly demonized in recent years.
It is true that legumes contain anti-nutrients, substances that can interfere with digestion and absorption of nutrients.
However, these anti-nutrients can be eliminated by soaking and properly preparing the legumes before eating them.
What we’re left with is an incredibly cheap source of quality nutrition, including a great plant-based source of protein.
Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.
Kidney beans are loaded with various vitamins and minerals, and are very high in fibre. Just make sure to cook them properly, because they are toxic when raw.
Lentils are another popular legume. They are high in fibre and are among the best sources of plant-based protein. Lentils also taste delicious, and have a very satisfying texture.
Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.
Potatoes are a very popular food around the world. They are loaded with potassium, and contain a little bit of almost every nutrient we need, including vitamin C.
They are also incredibly fulfilling. One study found that boiled potatoes were by far the most filling of 38 foods that were tested.
Sweet potatoes are among the most delicious starchy foods you can eat. They are loaded with antioxidants and all sorts of healthy nutrients.
Fruits and berries are among the world’s most popular health foods.
This is not surprising, given that they taste incredible. Fruits are also very easy to incorporate into the diet, because they require little to no preparation.
The apple is high in fibre, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.
Avocados are different than most fruits, because they are loaded with healthy fats instead of carbs. They are creamy, tasty and high in fibre, potassium and vitamin C.
Bananas are among the world’s best sources of potassium. They are also high in vitamin B6 and fibre. Bananas are ridiculously convenient and portable.
Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world.
Oranges are well known for their vitamin C content. They are also high in fibre, antioxidants and taste incredible.
Strawberries are highly nutritious, and are low in both carbs and calories.
They are loaded with vitamin C, fibre and manganese, and are arguably among the most delicious foods in existence.
Other Healthy Fruits
There are many other healthy fruits and berries that aren’t listed here.
Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums and raspberries.
Grains have gotten a bad rap in recent years, mainly due to them being a forbidden food on the wildly popular paleo diet.
However, it is a mistake to lump all grains together. There are many different types of grains, and some of them are very healthy.
Just keep in mind that they are still pretty high in carbs, so they are not recommended on a low carb diet.
Rice is one of the oldest cereal grains, and is currently a staple food for more than half of people in the world. Brown (whole grain) rice is fairly nutritious, with a decent amount of fibre, vitamin B1 and magnesium.
Oats are incredibly healthy. They are loaded with nutrients, and also contain powerful fibres called beta-glucans, shown to have numerous benefits.
Quinoa has become incredibly popular among health conscious individuals in recent years. It is a tasty grain that is high in nutrients like fibre and magnesium. It is also an excellent source of plant-based protein.
Most people eat a lot of bread.
For those who are trying to adopt a healthier diet for the first time, it can be extremely challenging to find something to eat instead of bread.
Fortunately, there are several healthy (or at least “less bad”) options available.
Ezekiel bread may be the healthiest bread you can buy at the store. It is made from organic, sprouted whole grains, and also contains several types of legumes.
Homemade low-carb breads
The safest choice for healthy bread is something that you make yourself. Here is a list of 15 recipes for healthy breads that are gluten-free and low in carbs.
Eggs are among the most nutritious foods on the planet.
They were previously demonized for being high in cholesterol, but new studies have shown that they are perfectly safe and healthy.
It is a myth that all meat is harmful. Unprocessed, gently cooked meat is one of the healthiest and most nutritious foods you can eat.
Lean beef is among the best sources of protein in existence, and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you’re on a low carb diet.
Chicken breast is low in fat and calories, but extremely high in protein. It is a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating that many carbs.
Lambs are usually grass-fed, and their meat tends to be high in Omega-3 fatty acids.
Fish and other sea foods tend to be very healthy and nutritious.
They are especially rich in in omega-3 fatty acids and iodine, two nutrients that most people don’t get enough of.
Studies show that people who eat the most foods from the sea (especially fish) tend to live longer and have a lower risk of many diseases, including heart disease, dementia and depression.
Salmon is a type of oily fish that is incredibly popular due to its excellent taste and high amount of nutrients, including protein and Omega-3 fatty acids. It also contains some vitamin D.
Sardines are small, oily fish that are among the most nutritious foods you can eat. They contain hefty amounts of the majority of nutrients required by the human body.
Shellfish isn’t eaten very often, which is a shame because it contains more nutrients than almost every other food. It ranks similar to organ meats when it comes to nutrient density. Edible shellfish includes clams, molluscs and oysters.
Shrimp is a type of animal found in the sea. It tends to be low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12.
Trout is another type of delicious oily fish, similar to salmon.
Tuna is very popular in Western countries, and tends to be low in fat and calories, but high in protein. It is perfect people who need to add more protein to their diets, while keeping calories low.
Nuts and Seeds
Despite being high in fat and calories, studies suggest that nuts and seeds can help you lose weight.
These foods are crunchy, fulfilling and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.
They also require zero preparation, which is important because it makes it easier to incorporate them into the diet.
The almond is a popular type of nut. It is loaded with vitamin E, antioxidants, magnesium and fibre. Studies show that almonds can help you lose weight, and provide impressive benefits for metabolic health.
Chia seeds are among the most nutrient dense foods on the planet. A single ounce (28 grams) contains 11 grams of fibre, and a large part of the recommended intake for magnesium, manganese, calcium and various other nutrients.
Coconuts are loaded with fibre and powerful fatty acids called medium-chain triglycerides.
Macadamia nuts are very tasty. They are much higher in monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts.
Walnuts are highly nutritious and loaded with fibre and all sorts of vitamins and minerals.
Peanuts (technically legumes, not nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies show that peanuts can help you lose weight.
However, take it easy on the peanut butter. It is very high in calories and incredibly easy to eat excessive amounts of it.
The “war” on fat is lost, and many fats and oils have been making a comeback as health foods.
Butter from grass-fed cows
Butter from cows that were fed on grass is high in many important nutrients, including the very important vitamin K2.
Coconut oil is loaded with powerful fatty acids called medium chain triglycerides. Coconut oil may have benefits for Alzheimer’s disease, and has been shown to help you lose belly fat.
Extra virgin olive oil
Extra virgin olive oil is the healthiest fat on earth. It contains heart-healthy monounsaturated fats, and is very high in antioxidants with powerful health benefits.
Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss.
It is great to use in salad dressings, and to add flavour to meals.
Not only is dark chocolate the most delicious food on this list, but it may also be the healthiest.
Dark chocolate is loaded with fibre and magnesium, and is one of the most powerful sources of antioxidants in existence.
Many people can’t tolerate dairy products.
However, for people who do tolerate them, they are a healthy source of various important nutrients.
Full-fat dairy products seem to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes.
If the dairy comes from grass-fed cows, then that may be even better, as it is higher in some bioactive fatty acids like CLA.
Cheese is incredibly nutritious, and a single slice of it contains about the same nutrients as an entire cup of milk. It is also one of the most delicious foods you can eat.
Whole milk is very high in vitamins, minerals, quality animal protein and healthy fats. It is one of the best sources of calcium.
Yogurt is made from milk that is fermented by adding live bacteria to it. It has many of the same health effects as milk, except with the added benefits of the friendly probiotic bacteria.