Are you looking for the perfect foods to eat everyday? Whether you are on a diet, a vegetarian or simply want to make sure your meals are healthy, there are many choices out there. The key to choosing the right ones is to choose nutrient-dense foods that are also versatile enough to be eaten in different ways.
#1 Fruits and Vegetables
A variety of fruits and vegetables provide vitamins, minerals, antioxidants and phytochemicals. These nutrients help to maintain your body’s overall health and prevent diseases such as cancer, heart disease and diabetes. It is recommended to consume at least 2 cups of fruits and 2.5 cups of vegetables a day.
#2 Grains and Legumes
Whole grains are a great source of fiber, B vitamins, iron and potassium. They are also high in antioxidants, which lower your risk of chronic diseases such as cancer and heart disease. These include brown rice, whole wheat pasta, and oats.
#3 Fatty Fish
Fish such as tuna, salmon, sardines and anchovies are rich in protein and omega 3 fatty acids, which help to reduce your risk of heart disease, stroke and depression. They are also high in vitamin D and choline.
Plain, unsweetened yogurt is a great source of protein, calcium and probiotics. The fermentation process creates millions of probiotic organisms that boost your immune system and protect against illness, including cancer.
Oatmeal is a nutrient-dense food that offers soluble fibre, which helps to keep you full and regulate blood sugar levels. It is also a good source of folate and potassium, which help to lower your risk of cardiovascular disease and osteoporosis.
#6 Nuts, Seeds and Nut Butters
Eating nuts is a great way to boost your intake of heart-healthy fats, which are essential for brain development and cell function. They are also a good source of protein and iron, which help to build strong muscles and bones.
A nutrient-dense food, eggs contain many important nutrients such as protein, phosphorus, choline, Vitamin D3, calcium and more. They are also a good source of zinc and Vitamin K, which help to strengthen the immune system.
The avocado can divide people, but a few slices a day can do you wonders for your health. A rich source of fat-soluble fibre, it’s also a surprisingly low-calorie snack that is high in vitamin K and folate.
9. Whole Eggs
Often overlooked, eggs are a great source of nutrition. They provide a source of protein, a little bit of choline and lutein, an antioxidant that protects eyesight. They are also a good source of Vitamin D, which is essential for bone health.
10. Whole Grain Bread and Pasta
A good choice of whole grain breads and pastas are a great source of energy, dietary fiber, B vitamins and folic acid. They can also help to increase your metabolism, and help to control blood glucose levels and cholesterol. It is a good idea to eat at least six servings of whole grains per day.