Top 70 Healthy Foods to Eat: Creating A Healthy Food List

It’s hard to know what to eat and what not to eat. The fad diets keep new information circulating and it is always changing. Or so it seems. In actuality there is one truth that does not change. If you look to whole foods in their natural state you will be better off than the majority of people. You will be on your way to a healthy life now. Let’s explore 70 healthy foods that should make it on to your list to feel better now, be healthier and live longer.

Variety of Healthy Foods to Eat

First, when making your own healthy food list, you want to start with a master list of healthy foods and that's what you'll find below.


Next, look at the master list and decide which foods you’d like to include in your diet overall. This list is not just for the week. Instead make it is a fairly comprehensive list of what you would ideally like to include in your diet overall.


The place to start is with asking, what foods are healthy and would add to your goals of good health? Which ones boost your immune system? Which ones help fight cancers? Or fight obesity or diabetes? You get the idea here. Which foods would be ideal to your diet to boost your health, mental and physical well being and your longevity?


You want to look for foods with high anti-oxidant and anti-inflammatory properties.


BONUS: This list helps you out there. Each of the foods on this list are packed with nutrients to help with your healthy life journey. No not-so-good-for-you stuff here.


If you want to dive deeper on the benefits of specific foods, take a look at Immune Boosting Foods, Food for Brain & Mental Health, Foods to Slow Down Aging, and Best (& Worst) Foods to Eat for Energy.


On the Master List are Green & Colorful Veggies, Healthy Fats, Protein, and Condiments.


Green & Colorful Veggies

As I make my lists I like to think of them in terms of their colors. My first category is simply green. This is not to be confused with “greens” or “green leafy vegetables.” It includes those of course and I broaden that to include any veggie that is simply green. The next category would be colorful vegetables.


Some examples would include:

Green: Green leafy vegetables such as spinach, kale, romaine, chard, watercress, beet greens, collard greens, plus artichokes, broccoli, Brussels sprouts, asparagus, celery, green beans.


Colorful: Bell peppers (yellow, red, orange), carrots, sweet potatoes, beets, zucchini, squash, cabbage, parsnips, turnips, rutabaga, radishes, eggplant, onions.


Healthy Fats

Next, look to healthy fats. These are essential in any healthy diet and should be a part of every meal. These foods pack a mighty punch in their small size. They are high in omega 3 fatty acids and packed with varying nutrients including powerful antioxidant vitamins and minerals plus most contain fiber and protein.


Some examples would be:

Nuts & seeds (almonds, Brazil nuts, sunflower seeds, pumpkin seeds, chia & flax seeds) 33

Nut butters (organic with no added ingredients including oils, salt or sugar)

Oils (coconut, avocado and olive oils)

Fatty Fish (salmon, sardines, tuna, and oysters)

Avocados


Protein

For your list of protein. Think of the type, the variety, plus how it was raised and fed. Do you want organic, free-range, grass-fed or pasture raised?


As you consider your meats think of the meat as a condiment. It is something that is added. Yes, it is needed and contains a variety of nutritional content. In America, however, there had been a shift in thinking for many years that arranged the plate with the meat as the main ingredient and then a few veggies (maybe) on the side. A lot of meals were and still are mostly meat centered.


The meat should be about 4-6 ounces or the size of the inside part of your palm. As you make your list choose whole meats, not processed (processed meats are deli meats, hot dogs, sausages, meats with other ingredients, etc). Instead opt for whole meats that are grass-fed and finished, hormone-free, or organic, whenever possible. When buying poultry look for antibiotic free and/or organic, pasture raised.


Meats (beef, poultry, pork)

Fish (salmon, sardines, tuna, oysters)


Condiments:

My condiment category may not be exactly what you think of when you think condiments. For me, this includes healthy items that add flavor to meals and are also nutrient rich. And, they must meet both criteria (add flavor and nutrient value).


This list includes things like healthy, anti-oxidant powerhouse herbs plus fruits, raw honey, 100% raw cacao, raw unsweetened coconut, and organic almond meal (in place of flours) for example.

Yes, I categorize fruits as a condiment. They are indeed nutritious and are a key component of a healthy diet. They can also be high in natural sugar content. Although healthy, the higher sugar, even natural, can cause a sugar spike in your blood glucose levels. This puts a stress on the body and can lead to all sorts of dis-ease in the body when in excess. Excess is the key word here.


What you are looking to avoid is the spike in your insulin production (glucose or sugar spike). In addition to sugar, flour and refined carbohydrates (pastas, bread, cereals, etc) cause a spike in your glucose levels.


I include fruits in my diet every day. I only categorize them as a condiment so I remember to consume them in moderation, like a condiment or even a dessert. The recommenced daily serving of fruit is 2 cups per day. For whole fruits like apples, oranges, peaches, etc 1 cup is about 1 small piece of the fruit. For chopped or berries it’s by the cup full (8 ounces).


Favor low-sugar fruits, like berries (strawberries, blueberries, raspberries, blackberries), melons (cantaloupe, watermelon, honeydew), grapefruit, oranges, plums, and peaches.


*Limit tropical fruits (bananas, mangos, pineapples, pomegranate) plus apples, grapes, and pears.


*Limit does not mean completely avoid. It simply means to limit the quantity. Vary your selection of fruits for the most added nutrient value to your diet.


There you have it. A solid list of the healthy foods to add to your diet. Remember, it is the variety of foods that offers the largest health benefit. Each food has its own nutrient make up and brings those pieces to your overall health. Eat a variety of healthy foods to feel better now, be healthier and live longer. You are one step closer to living your best life now!

 

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