List of Nutritious Foods to Eat Every Day
Inspection of healthy eating advice from a range of medical authorities---including the Centers for Disease Control and Prevention, the American Heart Association and the Mayo Clinic---reveals some common themes. The consensus is to eat foods that pack a big punch in a small number of calories, have high fiber content and contain omega-3 fatty acids. This combo can increase your odds for good health.
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Fruits and Vegetables
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Sweet potatoes: a low-calorie filler upper. Fruits and vegetables should be a staple of your diet. The Centers for Disease Control and Prevention, or CDC, suggests different amounts based on age, sex and physical activity level, but generally speaking, about 2 to 3 cups of each is the daily requirement for most people.
The Mayo Clinic includes apples, blueberries, broccoli and sweet potatoes on its list of the 10 most nutritious foods. Each of these items is considered low energy density foods. This means they contain a small number of calories relative to their size. Packed with fiber, you can eat more fruits and veggies without gaining weight and that will help you feel full longer.
Each of Mayo Clinic's choices are high in vitamin C as well. Apples also contain pectin, which aids in lowering cholesterol and blood sugar levels. A cup of blueberries contains just 84 calories, while a small sweet potato has 54 calories. Broccoli's nutrient arsenal can help prevent heart disease, diabetes and some cancers.
Whole Grains
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Whole grain items, such as brown rice, oatmeal, popcorn and whole wheat bread, should replace refined grains in your everyday diet, according to Mayo Clinic doctors. Whole grains are high in fiber---a slice of whole wheat bread contains 1.9g---as well as protein, selenium, potassium and magnesium. They are also low energy density choices.
The CDC reviewed a series of research studies and found evidence that consuming whole grains as part of a healthy diet prompts weight loss. For instance, in eight studies a diet rich in whole grains and fruits and vegetables allowed participants to consume fewer calories, yet feel satisfied, which prevented overeating and led to significant calorie burning.
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Nuts
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Snack on a handful of nuts every day. Almonds made the Mayo Clinic's top 10 list alongside the fruit and vegetable choices. Mayo Clinic experts note that almonds contain more calcium than other nut and provide half your recommended daily allowance of vitamin E. In general, nuts contain high amounts of fiber, making them a good snack to satisfy a craving between meals. In addition, nuts are rich in omega-3 fatty acids, something most Americans have a deficiency in. The Mayo Clinic recommends consuming about a handful of nuts per day.
Fish
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Salmon is rich in essential omega-3s. While it's not necessary to eat fish every day, the American Heart Association, or AHA, thinks Americans should consume fish no less than twice a week. If you stick to fish low in mercury, the sky's the limit. University of Maryland Medical Center doctors are concerned because the typical American diet is rich in omega-6 fatty acids, which are found in meat, but lacking in omega-3 fatty acids. Omega-3s can help prevent heart disease. They also support brain function and healthy growth and development. Fish are the best source of omega-3 fatty acids. Low-mercury choices the AHA suggests you eat frequently include salmon, scallops, catfish, flounder, sole and canned light tuna.
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