What are the best foods to include in your diet if you want to improve your health? There are so many options to choose from, that it can be hard to know where to start.
The following ten nutritious foods are all great places to start looking. Each one has been linked with improved health by studies done by nutrition experts and researchers around the world, so you can feel confident that they’re all great choices when it comes to eating for better health in the future.
1) Water
Water, water everywhere, but how much of it do you need to drink each day? While there is no definitive answer, most nutritionists recommend eight 8-ounce glasses per day.
To calculate your fluid intake: Divide your weight in half and consume that many ounces of water. For example, if you weigh 140 pounds, you’ll want to shoot for 70 ounces—that’s 8+ glasses—per day.
If you are thirsty before then or after then drink some more!
2) Olive oil
Olive oil is the main ingredient in Mediterranean diets. Olive oil is also high in good fats, which are necessary to promote healthy brain development and prevent age-related cognitive decline.
Moreover, olive oil helps to lower bad cholesterol and reduce the risk of heart disease. Try drizzling olive oil over vegetables or add it to your salad dressing instead of butter or mayonnaise to get more nutrition with fewer calories.
You can also try adding some extra virgin olive oil into your food while cooking at low heat so that you don’t lose nutrients and enjoy its delicious taste!
3) Eggs
Eggs are incredible. While most people assume they’re bad for you because of their high cholesterol content, that’s not necessarily true—it depends on how much you eat and what type of eggs you consume.
While egg whites are a great source of protein, studies have shown that whole eggs can improve your blood lipid profile (bad/good cholesterol ratio).
Just two eggs a day can help lower LDL cholesterol and triglycerides, while also improving HDL (good) cholesterol levels.
That means your risk for heart disease decreases. Eat up! Eggs aren’t just for breakfast anymore—they make an excellent lunch or dinner as well.
Pair them with some vegetables, lean meat, and avocado to create a delicious omelet or frittata any time of day.
4) Berries
Blueberries, raspberries, strawberries, and blackberries are loaded with vitamins, fiber, and antioxidants.
These little fruits have a short growing season and grow in climates throughout most of North America. They are naturally sweet (making them perfect for muffins or pies) but also wonderful in a fruit salad or as an afternoon snack on their own.
The bright colors will delight kids! Freeze them individually in ice cube trays so they’re ready when you need them. One cup has about 75 calories and 11 grams of sugar—not bad compared to some other snacks!
5) Nuts and seeds
Nuts and seeds are often overlooked when it comes to healthy food, but they’re among some of nature’s most nutritious foods.
They can provide you with an abundance of minerals, healthy fats, and protein (if you eat them dry roasted) while also helping curb your appetite so that you eat less overall.
You don’t have to buy pre-made nut butter either—you can simply add them to your oatmeal or yogurt in place of protein powder or other additives.
6) Oatmeal
A warm bowl of oatmeal in the morning is a great way to keep your hunger at bay and stabilize your blood sugar levels.
If you’re looking to add more fiber, use some steel-cut oats, which are higher in fiber than other types of oats.
Or try adding fruit or nuts to your breakfast: Studies show that people who eat oatmeal with fruits or nuts tend to eat fewer calories overall over time than those who eat plain oatmeal.
7) Avocado
Like most fruits, avocados are healthy and can help you lose weight. One-half of an avocado contains about 15 calories and 5 grams of fat and is an excellent source of heart-healthy monounsaturated fats.
Research has linked these fats to a reduced risk of blood clots, lower levels of bad LDL cholesterol, and increased levels of good HDL cholesterol.
Additionally, avocados are loaded with vitamins K, C, and B6 as well as folate—all nutrients that contribute to overall good health.
So how do you incorporate avocados into your diet? They’re perfect on salads or in sandwiches, but they also make a great addition to smoothies or side dishes like rice or quinoa.
Just be sure not to go overboard; one-half of an avocado contains approximately 150 calories! To avoid overindulging, stick with just one half at a time.
Also be aware that because avocados are high in fat, it’s best not to eat them regularly if you’re watching your waistline.
8) Fish
Omega-3 fatty acids, which are crucial to good health, are found in abundance in fish. Mackerel, herring, and sardines are excellent sources of omega-3s, but canned tuna and salmon also have healthy amounts.
Fish is high in protein and low in saturated fat; it’s a great source of vitamin D as well. Many varieties of fish, including halibut, cod, and flounder (also known as the sole), contain compounds that appear to protect against heart disease by lowering cholesterol levels.
9) Quinoa
Quinoa is a very versatile food and can be used in anything from side dishes to desserts. It’s delicious, loaded with essential nutrients, and high in protein.
Quinoa is one of the nine most important foods you should be eating if you want to live longer, according to Dr. David Katz, founding director of Yale University’s Prevention Research Center.
He told HuffPost Live that quinoa has lots of B vitamins as well as magnesium and other nutrients that are hard to get elsewhere (non-vegetarians may not get sufficient amounts without eating it).
It’s also gluten-free so it’s great for those who have trouble digesting wheat or even worse, Celiac disease.
10) Broccoli
Broccoli is a highly nutritious food you should add to your diet. Rich in vitamins, fiber, and even protein, broccoli is a great way to start your day or add some nutrition to your favorite meal.
Broccoli tastes great raw or cooked and can be added to soups or salads as well as stir-fries and pasta dishes.
To make sure you’re getting maximum nutrients out of broccoli, look for stalks that are firm with dark green florets that aren’t wilted or yellowing.
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