Nutritionally speaking, a nutrient-rich diet is essential for optimal health and preventing noncommunicable diseases. That means eating foods that are high in nutrients, low in calories and fats, free from added sugars and salt/sodium.
The good news is, there are plenty of delicious choices that are both nutrient dense and easy to prepare. Here’s our healthy nutrition food list to get you started on your path towards better eating!
Fruits and Vegetables
Many fruits and vegetables contain an array of essential nutrients, such as vitamins, minerals, fiber and phytochemicals. Vegetables are particularly nutrient-dense – meaning they provide plenty of essential vitamins, minerals and other health-promoting elements without adding excess calories or fats.
Vegetables are an excellent source of calcium and vitamin C, which aid in building strong bones. Other beneficial minerals like iron, potassium, and magnesium can also be found in vegetables.
Fruits and vegetables are packed with antioxidants that shield cells from damage. Not only that, but they can also boost immune function and prevent cancer.
Some of the healthiest fruits and vegetables include kale, artichokes, arugula, cucumbers, onions, and garlic. Not only do these provide numerous beneficial nutrients but are easy to prepare; try new recipes that incorporate these foods into your meals! Plus they’re high in fiber which helps slow digestion and prevent sudden spikes in blood sugar levels.
Grains
Grain products such as bread and pasta, breakfast cereals, grits, tortillas, popcorn, rice and oats come from grains such as wheat, rye barley cornmeal or other cereal grains.
When selecting healthy grain options, opt for only whole-grain varieties. Refined grains have been processed and milled to remove their bran, germ, and endosperm.
Whole grains contain fiber, iron and many B vitamins that aid in controlling cholesterol levels, weight and blood pressure. Furthermore, studies suggest they may reduce the risk of heart disease and certain cancers.
Dairy
Dairy foods provide an array of essential nutrients that can help you maintain a healthy weight and avoid certain health conditions like osteoporosis. Examples include milk, yoghurt, cheese and ice cream.
Dairy products are an excellent source of protein and calcium for bone health. Plus, it provides vitamin B12 and iron as well.
Dairy products can aid weight loss, and some studies suggest certain low fat varieties of dairy may lower your risk for diabetes and heart disease. However, the total amount of saturated fat found in these items may increase heart disease risk; thus, consult your doctor or dietitian about reducing dairy intake if you’re overweight or have high cholesterol.
Meats and Poultry
Meats and poultry are high-protein sources that supply essential amino acids, fatty acids, vitamins, minerals and water. When consumed in moderation though they can still be beneficial to your health.
However, red meats and processed meats may increase your risk for bowel (colorectal) cancer. They also raise blood cholesterol levels which could lead to heart disease.
When selecting meats, the type and amount of fat matters. Opt for leaner or low-fat options like 93% lean ground beef and skinless poultry breasts to maximize flavor and nutrition.
Poultry can be an excellent source of essential nutrients, but it may also be contaminated with Staphylococcus aureus and other bacteria that could lead to foodborne illness. To reduce your exposure to these harmful organisms, observe proper handling, cooking, and processing procedures.
Fish
Fish are an integral part of a balanced diet and provide essential vitamins. Fatty fish like salmon, lake trout, sardines and albacore tuna contain omega-3 fatty acids which may reduce inflammation and lower your risk for heart disease.
Fish is an ideal low-calorie option and packed with protein. Furthermore, they provide essential minerals like iron, zinc, selenium and vitamin B12.
However, only fresh or wild-caught fish should be used to avoid mercury contamination. Certain species such as tilefish and swordfish contain particularly high levels of mercury and may not be the best choice for you.
