Healthy Foods List
Eating is the very important and essential event in the life of everyone. For maintaining and improving optimal health a healthy diet is very much essential. The healthy diet involves taking nutrients with a satisfactory amount by eating suitable amounts of food from all food groups. That is the food items containing carbohydrates, proteins, fats and minerals with appropriate amount. Human nutrition is a complex process; the healthy diet may vary individual to individual according to their genetic makeup, health, field of action and environment. In this world around 21% of human population lack proper healthy food even they are eating more amount of food. But some people in developed countries have the opposite problem that is they are suffering with obesity due to over nutrition.
Moderate and healthy dieting provides an active and natural healthy body. We must give extra care to our eating habits. That is we must give importance to the matters such as, what kind of food we are taking, what are the ingredients of that food, what food items want to give up etc. We must care ourselves by knowing healthy foods and its importance to our body. A Healthy eating plan ensures you get necessary Proteins, Carbohydrates, Fat, Minerals and Vitamins apart from the required fiber, antioxidants and fluids.
A List of Healthy Foods to Eat
Here we are giving a list of healthy foods and its importance in our body. You must make sure that you include food from all food groups. Fruits, vegetables, whole-grains, lean proteins, legumes and low fat milk products should all be included into your diet plan. A diet of fruits and vegetables can reduce the risk of heart disease, cancer, stroke etc. It also supplies to a healthy weight by lowering the risk of obesity and the situations associated with it. The healthy vegetable list is following. Dark-green vegetables like broccoli, kale and lettuces, orange vegetables like sweet potatoes, carrots, and squash, and red vegetables like tomatoes and red peppers are healthy vegetables.
Select whole grain cereals, rice, breads and pasta. In products read the label and make sure the grain that is listed such as rice, wheat, corn or oat is referred to as whole in the list of ingredients. Whole grains are an outstanding source of fiber. Fiber can help lower the risk of diabetes, cancer and heart disease. Legume, the class of vegetable including peas, beans and lentils are low in fat, comprising no cholesterol, are high in protein, and has phytochemicals that helps to prevent heart disease and cancer. They also contain rich fiber content.
Lean meats, fish and poultry are better food items with essential nutrient, protein. Seeds, nuts and beans also comprise protein. Choose and consume low fat cheese, low-fat yogurt, or low-fat milk every day. Dairy products can reduce the risk of diabetes and help to build powerful bones by reducing osteoporosis. Some variety foods such as sugars, alcohol and some fats should consume only in small amount.
Nutrients such as carbohydrates, proteins and fats containing food items are listed below.
Healthy Carbohydrate Foods
The carbohydrate foods can supply your body with optimum nutrition, energy, proper organ function and a healthy and attractive appearance. Good carbs supply minerals, essential vitamins and a number of essential phytonutrients. Good carbs include high amount of fiber and provide on-going energy. They also help to eradicate toxins from our body and lower cholesterol level.
The three basic best sources of good carbs are good vegetables, good fruits and whole grains containing high fibers. Beans, legumes, raw nuts, seeds and low fat diary are other good carbohydrate sources. These good carbs are also an essential part of healthy low glycemic diet. Consuming foods with a short glycemic index is able to help you to lose weight and maintain healthy triglyceride and blood sugar levels to administer or avoid developing heart diseases and diabetes.
Healthy Protein Foods
Protein foods are essential in helping to build a perfect body and building muscles because proteins are the building blocks of our body. Therefore foods high in protein should be included in everyone's diet. A list of good protein foods are following.
Beef, chicken breast, chicken thigh, chicken wing, chicken meat, most fish fillets, tuna, pork, egg, milk, cottage cheese, yogurt, soft cheeses (Mozzarella, Brie, Camembert), medium cheeses (Cheddar, Swiss), hard cheeses (Parmesan), beans (including soy), tofu, soy milk, most beans (black, pinto, lentils, etc), soy beans, split peas, peanut butter, almonds, peanuts, cashews, pecans, sunflower seeds, pumpkin seeds, flax seeds etc. are good protein sources. These should consume in appropriate amount without crossing the limit.
Healthy Good Fat Foods
Fat has a meaningful involvement in the body weight and health. There are two types of fats such as saturated fats and unsaturated fats. The saturated fats are not good for health. Sometimes it coagulates in the arteries and cause stroke and heart diseases. The saturated fats are only harmful fats to health, therefore not avoid all fat foods because fats are also very much essential for our body. Good fats are absolutely needed for good health.
The saturated fats include trans-fats or hydrogenated fats which are commonly found in margarines and commercial bakery products. They are normally solid state at room temperature. Animal meats, lard, chicken skin, cheese, hard margarine, whole milk, chocolate, cakes, biscuits, pastries, pies etc. are good sources of saturated fats. These must consume in a limited way. The non-saturated fats are very much essential for our body. The unsaturated fats include polyunsaturates and also monounsaturates. They are generally in liquid condition at room temperature and normally arise from vegetable sources.
Generally good fats and oils come from unprocessed vegetable sources and oily fish. The best types of fat sources are following:
If you aren't cooking the oil use: extra virgin olive oil.
For salads usage of flax oil, extra virgin olive oil, canola oil, soy oil, wheatgerm oil, hemp seed oil, walnut oil etc.
Consume oily fishes like salmon, sardines, mackerel, and tuna. Flax seed oil, canola oil, hemp seed oil and oily fish are best resources of one of the key essential fatty acids named omega-3 fatty acids.
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