30 Foods That Can Be a Part of a Healthy Diet - Step To Health

30 Foods That Can Be a Part of a Healthy Diet

When it comes to eating, there are many foods that can go into a healthy diet. We'll tell you some of the best options here!
30 Foods That Can Be a Part of a Healthy Diet

Last update: 19 December, 2021

Choosing foods that can go into a healthy diet daily is one of the best ways to provide the nutrients the body needs. This provides sufficient energy and optimal development of all bodily functions.

Many eating patterns can be healthy as long as they’re based on fresh, quality products. Thus, everyone should find a way of eating that best suits their tastes and personal situation.

If you’re interested in knowing some of the pantry and refrigerator basics to eat healthily, we’d like to invite you to continue reading this article. It’s by no means an exhaustive list, but these 30 foods are a good starting point to provide variety to a very healthy diet.

Vegetables for a healthy diet

All vegetables are an important source of vitamins, minerals, and antioxidants. In addition, they’re light and provide fiber, a great ally for preventing many non-communicable diseases, such as diabetes, obesity, or cardiovascular pathologies. Let’s take a look at some of the best options.

1. Broccoli

This is one of the vegetables with the most vitamin C, which is accompanied by other very interesting nutrients, too. When served with foods that provide iron, broccoli helps to improve the absorption of this mineral.

2. Pumpkin

Its striking orange color is synonymous with carotenes, a perfect antioxidant component to maintain healthy skin and eyes. Meanwhile, it’s sweet and mild flavor is an ideal vegetable to introduce into many dishes.

3. Cucumber

This is a very popular food, especially in summer. It’s light, hydrating, and diuretic. It can be served alone, in salads, or to accompany all kinds of vegetable spreads.

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4. Tomatoes

Although it’s actually a fruit, the tomato is classified within the vegetable group. It’s at the center of the cuisine of many countries and is one of the best suppliers of lycopene.

Tomates en una dieta saludable.
Tomatoes are a must in a healthy diet. They’re easily available almost everywhere in the world.

5. Green leafy vegetables

This group of vegetables includes lettuce, rocket, endive, chard, and spinach. They’re great for creating all kinds of dishes and salads. In fact, the 2020 US Dietary Guidelines recommends their consumption as a specific group within all vegetables.

6. Mushrooms

One of the most neglected food groups in the dietary recommendations is mushrooms. They provide a delicious taste and many vitamins, minerals, and phytosterols. Plus, they’re perfect for adding to many recipes or serving as a garnish.

Fruit for a healthy diet

Another important group to take into account for a healthy diet is fruit. The recommended intake is about 400 grams a day, equivalent to three servings. Interestingly, fruit should be eaten fresh and at room temperature whenever possible.

Let’s take a look at some great options.

7. Papaya and pineapple

These two tropical fruits contain many of the nutrients found in other fruits. However, they stand out for their digestive enzyme content. This is something that makes them unique and perfect allies for slow and heavy digestion.

8. Berries

Berries are low in carbohydrates, sweet, and hydrating. Plus, strawberries, raspberries, blueberries, and blackberries are perfect for protecting your eyesight, thanks to the presence of lutein and zeaxanthin.

9. Oranges

This is one of the best fruits to get your daily dose of vitamin C! This is necessary for the synthesis of collagen, as antioxidants, and for a good functioning of the immune system.

10. Apples

Apples are sweet and crunchy, so they’re perfect for breakfast or a snack outside the home. Similarly, they can be introduced in salads, porridge, or stews, allowing you to increase the presence of fruit in your day-to-day routine very easily.

Manzana que come una mujer.
Apples can be eaten at any time and can be easily taken with you when you leave home.

11. Bananas

This is another fruit that’s easy to carry and easy to eat. Bananas are an ideal snack for children or athletes, as they’re energetic, digestive, and the fruit with the most potassium.

Nuts for a healthy diet

Crunchy and tasty, nuts are loaded with many minerals and vitamins that some people don’t consume in the recommended amounts. In addition – and despite being a caloric food – moderate consumption can help maintain body weight.

Let’s take a look at some of the best options.

12. Walnuts

This is one of the most appreciated nuts for its ability to help protect the heart. This has been shown by different prospective studies relating the daily consumption of walnuts to a lower risk of coronary heart disease.

13. Almonds

This is one of the most popular nuts. They stand out for their fiber, vitamin E, and magnesium content. Scientific evidence supports that they can help you lose weight and improve some metabolic markers.

14. Chia seeds

Seeds are very small foods, but they’re loaded with nutrients. In the case of chia, it provides a good amount of magnesium, manganese, calcium, and fiber.

15. Eggs: Another great food for a healthy diet

For decades eggs have been set aside from many people’s diets because of the relationship established between their consumption, cholesterol, and cardiovascular disease. However, eggs are among the most nutritious foods you can enjoy. They’re also so versatile that they can be included in breakfasts, lunches, or dinners.

Grains and legumes

A healthy eating pattern includes whole, unrefined grains and any type of legume. The latter can be considered a good source of vegetable protein.

Let’s take a look at some good options.

16. Beans

Canned beans are a product to always have in your pantry, as they can add a special touch to any meal. In general, beans are very nutritious and interesting food to eat often.

17. Lentils

This is a valuable source of vegetable protein accompanied by fiber and folate, a key nutrient during pregnancy. They’re available in a variety of colors: black, brown, green, yellow, or red.

18. Oatmeal

Oatmeal is a cereal often eaten for breakfast in the form of flakes or porridge. It’s a long-lasting energy source that maintains satiety for a long time. In addition, some research has found that oatmeal has favorable effects on digestion, glucose control, and blood cholesterol.

19. Brown rice

Rice is one of the most widely consumed foods around the world. It doesn’t matter what variety you choose (basmati, round, jasmine, etc.), as long as you prioritize whole grains. These keep all their parts intact and don’t lose the fiber and vitamins found in the germ.

There are a large number of whole grains to include with rice. Some are buckwheat, couscous, quinoa, millet, or spelt.

20. Wholemeal bread

Bread is one of the foods that can go in a healthy diet, as long as you choose a wholemeal version and make it traditionally. This is the perfect candidate to replace white bread and many breakfast products and snacks that are not recommended as part of a healthy diet.

Pan integral.
Wholemeal bread is preferable over regular bread, as it preserves the properties of the grain.

Dairy products for a healthy diet

Milk and its derivatives have a place in most dietary patterns. Among the most desirable options are those with moderate fat and no added sugars.

Let’s take a look.

21. Yoghurt and kefir

Both fermented products have been consumed for hundreds of years. They’re mild, and their nutrients are easily digested. They provide the body with bacteria, whose presence has been associated with several positive health properties.

22. Natural Greek yogurt

This is much creamier and thicker than traditional yogurt. It also contains an interesting combination of probiotics. It provides about 8 grams of extra protein per unit.

23. Cheese

Any type of cheese contains the same nutrients as the milk from which it is made. The more mature they are, the more concentrated they are and the more they should be consumed in smaller portions. Overall, cheese is very tasty and gives a lot of play with in the kitchen.

Meat and fish for a healthy diet

Fish and seafood stand out for being healthy and nutritious foods. They’re rich in omega-three oils and minerals such as iodine and zinc. Lean meats are also excellent sources of animal protein.

Let’s take a look at some great options.

24. Sardines

Eating small oily fish is one of the best ways to get omega-3 fatty acids. Sardines can be the stars of a variety of dishes. When added to salads or sandwiches, they’re fortified with protein, vitamin B12, and calcium.

For everyday use, other great types of oily fish are anchovies, mackerel, horse mackerel, and bonito.

25. Shrimp

Shrimp and crustaceans (like crabs and lobsters) contain a lot of protein. Also, they tend to be low in calories and fat.

26. Chicken breasts

This is a staple in many households that comes from the leanest part of the bird. It contains more than 25 grams of protein per recommended serving and also provides phosphorus and B vitamins. It’s another food that can safely go in a healthy diet.

Pechuga de pollo para dieta saludable.
Chicken meat often appears in recipes for weight loss and those that promote muscle production.

27. Lean beef

Apart from the presence of protein, which it shares with other foods of animal origin, beef is a source of iron easily assimilated. It can be included in your diet once a week. This meat is best if it’s free-range and raised organically.

Foods that provide fat for a healthy diet

Lipids (fats) are one of the three major macronutrients. These should be provided daily, since they’re essential for maintaining good health.

Let’s take a look at some healthy options.

28. Olive oil

This is the king of the Mediterranean diet. It’s ideal for cooking and seasoning any type of dish. The countless health benefits of olive oil are due to monounsaturated fatty acids. Also, a rich, unique, and varied flavor is can be achieved by macerating it with aromatic herbs and spices.

29. Avocado

Although it’s a fruit, its nutritional composition is quite different from most fruits. The pulp contains monounsaturated fatty acids, like those in olive oil, as well as a considerable amount of fiber.

30. Dark chocolate

Believe it or not, both chocolate with more than 75% cocoa and pure cocoa can be a part of a healthy diet. They should be introduced in moderation and are perfect for replacing other sweets that are not so recommended.

Chocolate negro.
Chocolate with a high percentage of natural cocoa is recommended for a healthy diet.

Choose foods that can go in a healthy diet

By choosing foods suitable for a healthy diet daily, you ensure a complete, diverse, and versatile diet with all the nutrients your body needs. In addition, it’s much better if you try to opt for seasonal, quality products and cook them at home in a simple and tasty way.

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