Best Healthy Foods to Eat

Vegetables

1. Tomatoes
Tomatoes contain vitamin C, vitamin A, potassium, and 7%(RDA) of iron for women and 10% for men.

2. Sweet Potatoes
Sweet potatoes contain fiber, vitamins B-6, C and E, folate and potassium. They are low in calories — one small sweet potato has just 54 calories. Sweet potatoes are high in the antioxidant beta carotene, which may slow your body’s aging process.

3. Spinach
Spinach contains vitamins A, C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium.

4. Butternut Squash
Butternut squash contains vitamins A, C and B6, fiber, potassium, and folate.

5. Broccoli
Broccoli contains vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber.

Fruits

1. Blueberries
Blueberries contain vitamins C and E, fiber, and antioxidants. Blueberries are packed with antioxidant phytonutrients called anthocyanidins. These antioxidants neutralize damage to cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Blueberries are a family favorite of the best healthy foods to eat!

2. Apples
Apples are an excellent source of Vitamin C and fiber that can lower blood cholesterol and glucose levels. Eat apples with their skin for the most nutrition.

Protein

1. Fish, such as salmon
Fish, especially salmon, is an excellent source of protein and omega-3 fatty acids. Omega-3 is a type of fat that keep your heart healthy, decreases the growth of artery-clogging plaques, lowers blood pressure and reduces the risk of stroke. If you are worried about the level of mercury in salmon, try an Omega-fish oil supplement instead.

2. Milk
Milk is high in protein, calcium and vitamin D3. Vitamin D3 is essential to the body’s absorption of calcium. Milk gives you strong bones. Women who drink milk as teenagers and young adults have stronger bones during menopause. Milk lowers the risk of strokes.


3. Yogurt
Yogurt contains protein, calcium, B vitamins, and potassium. Good brands of yogurts contain “live active cultures” or probiotics. Probiotics are live bacteria that you ingest. Most probiotics are bacteria similar to those naturally found in people's stomachs and intestinal tracts. They are also called "friendly bacteria" or "good bacteria." A probiotic’s good bacteria help your stomach digest food.



4. Almonds
Almonds are packed with protein, fiber, riboflavin, magnesium, iron and calcium and vitamin E. Like all nuts, almonds provide one of the best plant sources of protein. Most of the fat in almonds is monounsaturated fat, which is a heart healthy type of fat that may help lower blood cholesterol levels.


5. Beans
Beans, such as black, lentils, pinto, and kidney contain protein, fiber, iron, folic acid, and potassium. Beans provide an excellent source of fiber, which is important in controlling blood sugar and cholesterol levels. Beans have more soluble fiber than oats.

Grains

1. Oatmeal
Oatmeal is a good source of soluble fiber. Oatmeal is high in fiber, low in fat, and contains protein and iron. It is a very inexpensive alternative to cold cereal. Add some extra protein to it such as milk and nuts, (that added protein tells your body’s hunger hormones that you are full) and you have a great start to the day. Try these easy and tasty oatmeal recipes. If you liked this list of the best healthy foods to eat, have a look at this list of healthy foods for more ideas.