More and more types of foods are available in markets across the country, allowing us to find out what to eat for optimal health. But eating healthy is not hard – or expensive. With some basics, it’s time to simplify healthy eating. Eating a variety of fruits and vegetables, plant and animal proteins, heart-healthy fats, and whole grains is the best foundation for supporting good health. While personal preferences, food allergies, or medical concerns may vary, use this “starter set” of seven top foods that are not only full of nutrients, but are affordable and versatile, in your own personal plan. In this article we are going to cover the best healthy food.
Sweet potato is a nutritious superstar. They are loaded with carotenoids, and are a good source of potassium and fiber. Toss the sweet potato with vegetable olive oil and fry until tender and slightly brown. Sprinkle with a spice or two, such as cinnamon or chili.
Coloured vegetables are a mainstay of healthy eating. And carrots are plentiful and affordable, plus they are available year-round. They are also a powerhouse of beta-carotene (vitamin A), and fiber. Like most vegetables, they are also high in water, which helps support hydration. Carrots are crunchy and sweet, so they are accepted by children and adults alike. It is often one of the first foods for children, due to its taste and texture. A versatile veggie, carrots can be eaten raw, cooked, in a smoothie or soup and as a base for side dishes to support other, less popular veggies (like peas). While mini-carrots look like “baby” carrots, these are actually very large carrot pieces dropped down. You can find true baby carrots, which are raised when they are small for a tender treat, but they are priced and a special item. Stick with regular carrots in the bag for a sweeter taste and lower price point. While both organic and traditional carrots have similar nutrients, wash both types thoroughly before eating. And peel the carrots if you are worried about any dirt particles on the skin, even if you lose a bit of fiber.
Apples with the Skin On
An apple a day keeps the doctor away – just make sure you keep the peel off. While traditional advice to protect the skin was primarily based on its fiber content (the average apple provides 4.5 grams), the skin of health does not stop. The peel actually has a growing body of research to suggest polyphenols — non-digestible compounds capable of everything from promoting the growth of friendly bacteria in the gut that aid weight loss to lower cholesterol Are – the apple doctors responsible for the rescue. In fact, one study reduced “bad” cholesterol levels by 23 percent compared to 75 grams of apples (the equivalent of two medium-sized apples) serving equivalent to the infamous fiber-rich prunes.
Broccoli provides a good amount of fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers. Broccoli also provides essential antioxidants such as vitamin C and beta-carotene. In fact, a half-cup serving of broccoli can provide about 85% of a person’s daily vitamin C value. According to a 2019 study, another compound in broccoli, called sulforaphane, may have anticancer and anti-inflammatory properties.However, overcooking broccoli can destroy many of its important nutrients. For this reason, it is best to eat raw or lightly boiled.