When you are trying to be healthy it is important to eat a variety of healthy foods in order to have a healthy and nutrient-rich diet. With so much information about what you should and should not eat out there on the internet, it can be hard to filter through all of that information and know where to start or what advice to take. However, eating the right food and getting the nutrients you need every day should not be overwhelming. Forget all the complicated rules you have heard or read before. These 7 healthy foods to eat every day are the building blocks for a healthy, nutritious diet.
Amazing Healthy Foods to Eat Every Day
Doesn’t everyone look forward to summer because it means blueberries, strawberries, blackberries, and raspberries? They are sweet and delicious. They are also really good for you. Berries of all kinds are great healthy foods to eat every day because they are an excellent source of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins. These compounds act as antioxidants. Antioxidants are good for you because they prevent or slow damage to cells caused by free radicals, which are unstable molecules that the body produces as a reaction to environmental and other pressures.
Because berries are full of antioxidants, they can help improve your cardiovascular health and may even lower the risk of some cancers. They have even been found to help control blood sugar. So add some berries to your cereal. Mix them in with your yogurt. Eat a handful as a snack or as a side at lunchtime. They are even good added to salads.
2. Cruciferous Vegetables
Cruciferous vegetables are a classification of vegetables that include broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, and collard greens. In general, they are cool weather vegetables so they are plentiful in the fall and winter. Cruciferous vegetables are amazing healthy foods to eat every day because they contain phytonutrients, which are plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. They are also packed with vitamins and minerals like vitamins A, C, K, and folate.
Since a number of vegetables fall into this category, these healthy foods to eat every day are easy to incorporate into your diet. Most cruciferous vegetables work well added to a salad but are also perfect to simply add as a side to whatever you are having for dinner. The variety of vegetables also helps keep your meals from getting boring and feeling like you are eating the same thing all the time.
READ MORE: HOW TO START MAKING HOMEMADE SOURDOUGH BREAD
All kinds of nuts like almonds, walnuts, pistachios, and cashews are amazing little healthy foods to eat every day because they are packed with goodness. They are high in fiber and although a little different from one nut to the other depending on the specific nut, they are packed full of vitamins and minerals like iron, magnesium, and heart-healthy fats. In fact, one study of adults with diabetes found that people who ate five or more servings of nuts each week had a lower risk of coronary heart disease and cardiovascular disease than people who ate fewer than one serving of nuts per month.
Some people stay away from eating nuts every day because they tend to be high in fat, but that is actually not something to worry about. Nuts are a nutrient-dense food that does not have a negative effect on body weight. They can actually help lose weight or maintain weight when they replace other less healthy foods in your diet.
With so many choices, they are easy to add to your diet. Mix them with oatmeal, yogurt, or salads. They are also a great snack on their own or are found in lots of healthy granola and protein bar options. Unsalted nuts are the best choice because they do not have all the extra sodium added.
Protein is an important food to include in a healthy daily diet. Proteins are healthy foods to eat every day because they are made up of amino acids. Amino acids are used by the body to build and repair muscles and bones and to make hormones and enzymes. They can also be used as a source of energy. Different protein sources contain different amounts of essential amino acids that are needed for a healthy diet. Including protein in every meal can also help balance blood sugar levels.
There are a number of ways to include protein in your diet. Healthy foods to eat every day that are good sources of protein include animal products like chicken, beef, and fish. Eggs are also a great source of protein. While people typically think about animal products being the best source of protein, a number of plant products also provide a good source of protein. Things like tofu, soybeans, lentils, quinoa, green peas, and many dark leafy green vegetables are all good protein sources. Soy products especially are among the richest sources of protein. So whether you follow a plant-based diet or not, it is easy (and essential) to add a variety of protein-rich foods to your daily diet.
Another one of the important healthy foods to eat every day are beans. Beans are a rich source of fiber and a number of important vitamins and minerals. They are also another great source of protein but deserve to be called out because they have so many good health benefits. Eating beans has a number of health benefits including lower cholesterol, decreased blood sugar levels, and an increase in healthy gut bacteria.
Some of the best beans to include in your daily diet are chickpeas or garbanzo beans, kidney beans, black beans, pinto beans, and navy beans. Chickpeas are an amazing source of fiber and protein. Plus they are low in calories. Kidney beans are high in fiber and can help slow the absorption of sugar into the blood, which helps reduce blood sugar levels. Eating kidney beans may also help lower high blood pressure. Black beans are high in fiber, protein, and folate, and have been found to have a positive effect on gut bacteria. Pinto beans are rich in fiber and navy beans are an excellent source of fiber, B vitamins, and a bunch of other minerals.
Beans are another one of those healthy foods to eat every day that are easy to add to your diet because they can be used in so many ways. Add them to a salad or wrap. Pair them with rice. Eat them as a stand-alone side dish. Some people even enjoy eating beans on their own or as the center of their meal. They are so good at absorbing flavor that you can easily make them the star of a stew or soup (Hello, Chickpea Tikka Masala).
6. Omega-3 Fatty Acids
Omega-3 fatty acids are necessary healthy foods to eat every day because they are well-known for their anti-inflammatory and heart health benefits. They can help reduce stiffness and joint pain, especially for people suffering from forms of arthritis. They are also known to help lower elevated triglyceride levels.
Fish are a great source of omega-3s. Salmon, tuna, and trout are all great options that are easy to find in the grocery store. You can also get omega-3s from anchovies and sardines if you like those kinds of fish. Some non-fish sources of omega-3s include walnuts, flaxseed and flaxseed oil, soybean oil, and chia seeds.
One note about foods high in omega-3 fatty acids is that while they have health benefits, some are high in calories, so eat them in moderation.
7. Leafy Greens
Finally, among healthy foods to eat every day are leafy greens. Dark leafy greens are especially good for you. Things like spinach, kale, collard greens, arugula, and bok choy are all part of this group. Leafy greens contain potassium, fiber, and folate. These are all good for your heart. Including leafy greens in your daily diet can protect against heart disease as well as help lower high blood pressure and cholesterol.
Again, because this is a grouping of all kinds of vegetables, it is easy to work them into your daily meal planning in a variety of ways. This helps keep you from becoming bored from eating the same thing every day.
Salads are a great way to incorporate leafy greens into your diet. They are also a great way to incorporate some of these other healthy foods like beans, nuts, lentils, berries, and all kinds of protein to make a healthy and satisfying meal. You likely do not want to eat salads every day. The good news is that a lot of leafy greens make other delicious dishes. Kale, collard greens, and bok choy for instance are great sauteed with garlic and other spices.
This healthy foods list is not exhaustive. The most important thing you can do to be healthy is to eat a varied diet. That being said, these 7 healthy foods to eat every day are a great starting point if you are looking to eat a more healthy, nutritious diet. Incorporating these healthy foods into your daily meal planning takes the complication out of eating healthy.
WANT TO READ MORE?
Check out Daily Mom’s Lifestyle Section for more advice, tips, and tricks.
CONNECT WITH DAILY MOM
💖 NEWSLETTER: DAILY READS IN YOUR INBOX 💖
Sign up to receive our picks for the best things to do, see and buy so you can relax and focus on more important tasks! Let us help you be the best version of yourself you can be!
BE SOCIAL WITH US
📌 LOVE IT? PIN IT!📌
Photo Credits: unsplash.com