We all know how important it is to eat healthy. Eating healthy and exercising regularly has been proven to help us lose weight, gain muscle, and live a longer, healthier life. But what do you do if you don’t want to exercise and think healthier foods don’t taste good? Well, I can’t help you with the exercising, but I can tell you about some super delicious healthy foods to start adding to your diet. Studies show that just by eating healthy, you can begin to lose weight (and if weight loss isn’t your goal, eating healthy helps keep you healthy!). It is necessary to know about healthy foods to eat.
Healthy foods to eat means longer, and helthier life
Healthy Foods To Eat
Here is a list of healthy foods to eat.
Healthy Fruits to Eat
It’s no surprise that fruits are a healthy choice for snacking between meals. Not only are they tasty, but they are naturally sweet. However, be careful with how much fruit you eat! Fruits natural sweetness comes from fructose. Too much fructose can cause your body to store it as fat cells instead of burning it off, which is why I recommend fruit as a snack only. Let’s take a look at a few of the best choices in fruit:
Apples are a great source for a healthy snack! They are high in antioxidants (these help reduce heart disease, cancer, and many other diseases), high in vitamin C (helps boost the immune system), and high in fiber (helps control blood sugar levels). Add a little extra protein to these beauties by adding a little bit of peanut butter. If you’re looking for a little fat burning boost, add just a dash of cinnamon to your apple slices!
Did you know that avocados are actually a fruit? Not only are the great to add to just about any dish, but they are extremely healthy. Avocados are full of the healthy fats we need without all the carbs (that turn into stored fat if not burned), high in fiber, vitamin C, and potassium (enhances your metabolism, reduces muscle fatigue, boosts your nervous system).
Who doesn’t love a sweet banana for a snack? These yellow gems are packed with a high level of potassium, which means they are the PERFECT snack for after you’ve done your workout. This also means if you notice your muscles cramping up, eating a banana will help alleviate the discomfort! Bananas are easy to pack for school or work and can be added to smoothies for a little extra boost!
This means all berries: strawberries, blueberries, raspberries, elderberries, and so on. These delicious sweets are great for losing weight because they are filled with a powerful natural chemical called polyphenols. Not to mention, they are also full of those wonderful antioxidants that help fight cancer and heart disease! Add some berries to your smoothie instead of sugar or sweetener. Delicious!
- Black Sapote
This delicious little beauty is originally from South America and, are you ready for this? Tastes just like chocolate pudding! That’s right! A fruit that tastes like chocolate pudding! Black Sapote is low in calorie (100 gram serving = 130 calories) and has twice the amount of vitamin C than oranges. They also have carotenoids and catechins, which are lovely little enzymes that help release fat from fat cells and help the liver turn those bits of fat into energy. They can be eaten by themselves, or served up in a pie or smoothie. Yum!
Healthy Vegetables To Eat
We all have heard our parents tell us how important it is to eat our vegetables. According to Popeye, spinach makes you strong! But sometimes, vegetables simply don’t taste well to us or we walk into the produce section of the grocery store and are overwhelmed by all of the different choices. If you’re looking to eat healthy and live healthy, you’re going to have to put vegetables on your plate.
Adding spinach to your diet is a must if you plan on living healthy. One cup of cooked spinach contains only 41 calories and 5 grams of that delicious protein. This veggie is packed with vitamins A and C, those lovely antioxidants, and heart-healthy folate. Spinach is also packed with iron, which is essential in keeping our blood strong (and very important for women). Switch out your iceberg lettuce for baby spinach leaves in your next salad!
Another wonderful green veggie is the broccoli. While it looks like little trees and can be fun to play with, they’re even more fun to eat! Eat them raw or cooked, they are an excellent add to your diet! If you’re looking to increase your fiber intake, broccoli is your friend! This little guy is full of fiber. It’s also a great place to go for vitamin K and C. Other benefits of eating broccoli are fighting cancers such as prostate, breast, lung, and skin, as well as helping you lose weight and it lowers cortisol levels (a hormone released when you feel stressed). If you don’t like broccoli raw, try steaming it.
While onions do give us bad breath, they do nothing but good things for our bodies! Onions have high levels of quercetin, which is a flavonoid that helps increase blood flow, regulates glucose levels, burns stored fat, and works hard to fight any new fat cells from forming. Onions are great to add to just about any dish because they are so strong and flavorful. You can eat them raw or cooked.
Asparagus is a weird looking vegetable, however, it is very good for you! It is low in carbohydrates and calories, but has a lot of vitamin K. It also has chromium, who is a trace mineral that assists insulin in moving glucose from the bloodstream into cells. This veggie is packed with fiber, folate, vitamins A, C, E, and K. Steam these guys for best results.
Peppers are a great source for fat burning and add delicious flavor to any meal! Bell peppers, which come in red, orange, yellow, and green, are sweet, crunchy (when eaten raw), and are full of antioxidants and vitamin C. Spicy peppers help burn calories. Mix onions and peppers together for a delicious treat to any meal.
Legumes often get a bad rap simply because, if not prepared properly, they actually have anti-nutrients that attack your digestive system. The best way to avoid this is to make sure you soak them properly before cooking.
- Green Beans
Green beans are high in fiber, which helps your digestive system stay regular. They are also filled with vitamins A, C, K, B6, and folic acid. If you’re needing to add more minerals to your diet, green beans are a great way to get your calcium, silicon, iron, manganese, potassium, and copper. Steam them for best results.
- Beans (kidney, black, pinto, etc.)
Beans are an excellent source of protein and can be added to almost any meal. They are high in fiber and have lots of different important vitamins. Just be careful, some beans cannot be eaten raw. Be sure to research your beans before cooking to avoid any negative effects.
Lentils are amazing. They are high in fiber, high in protein, and taste delicious. They are low in fat and they help speed up fat loss. Eating these guys will definitely help you maintain a healthy lifestyle.
Healthy Meats To Eat
If you are a vegetarian, this category won’t apply to you. You can still get the same nutrients through a vegetarian diet as you do from a diet that includes meat. If you enjoy meats, take a look at the wonderful benefits of eating it.
The best and healthiest type of beef is always grass-fed. Cows that are grass-fed don’t have the added fillers to their diets, which means their meat is leaner and has less calories than other beefs. Beef is also an excellent source of protein, which is needed to build muscle. If you’re looking to cook beef, look for leaner cuts – they have less fat in them.
Chicken is another excellent choice for protein. It’s not only delicious, but very good for you. When shopping for chicken, look for chicken that is labeled “free-range” and hormone free. These birds haven’t been injected with additional hormones to make them big. They also have a natural diet, instead of a diet consisting of fillers. Free-range and hormone free chicken breasts are smaller because they are more natural and have less fat in them.
While it sounds weird, bison is actually really good for you. It tastes very similar to beef, but has less fat than chicken. Bison is packed with muscle building nutrients such as protein, with a 4 ounce serving having as little as 6 grams of fat. It is loaded with vitamin B-12, which helps your keeps your blood cells healthy and fights fatigue. Bison also has 55 milligrams of choline, which is an essential nutrient needed to lose fat.
We all know how tasty lamb can be. Lamb is a great source of protein and because lambs are typically grass-fed, their meat is high in Omega-3 fatty acids, which helps strengthen the brain, fight rheumatoid arthritis, and for pregnant women, helps develop their baby’s brains.
Healthy Seafood To Eat
Seafood is always tasty and covers a wide range of options, but not all fish are created equal. Some are better for you than others, especially when you are trying to lose weight or maintain a healthy diet. If you add these fish to your diet regularly, you will love the results in your waist line!
Halibut contains only 77 calories and 16 grams of protein per 3 ounce fillets. That’s a lot of protein in a little bit of fish! Halibut is also very satisfying, so it doesn’t take a lot to feel full. This fish influences our serotonin levels, which is a hormone that is in charge of making us feel happy as well as signaling that we are full.
Tuna is great. You can find it in cans on grocery store shelves or fresh from the seafood market. If you’re buying it in cans, be sure to only buy the ones packed in fresh water for fewer calories. Tuna in general is high in protein and low in calories and fat. Your muscles will thank you for eating this one!
Salmon is high in fat and calories, but that’s perfectly ok because this oily fish is actually one of the best to help you lose weight and stay healthy. Salmon helps lower insulin levels as well as fight inflammation. Be careful though, stick with wild salmon and stay away from farmed salmon. Wild salmon is ten times healthier for you than farmed simply because farmed salmon are fed fishmeal, which isn’t natural.
These little guys can typically be found on the shelf in cans or jars. They are very salty, but don’t let that deter you. Sardines are among some of the most nutritious foods you can eat! They are packed with the majority of the nutrients you need to maintain a healthy body. Add them on top of a cauliflower crust pizza and enjoy!
Shellfish are often ignored, which is a shame. Much like sardines, shellfish are some of the most nutrient foods in the world. Their nutritional density is very similar to organ meats of animals. Shellfish you can eat and enjoy include clams, mollusks, and oysters.
It’s very important to stay hydrated throughout the day. When you don’t get enough to drink, your body begins to shut down and your muscles begin to break down. This is not the best way to stay healthy.
Water is most important in maintaining a healthy lifestyle. It helps lubricate our muscles so we don’t damage them as easily. It increases energy, reduces fatigue, and helps flush toxins out of our bodies. It’s also calorie and fat free, so you can drink as much as you like and not gain any weight!
- Black and Green Teas
Both green tea and black tea are great for burning fat and having a healthy diet. Both teas contain lots of antioxidants that help clean the body of toxins. Green tea has EGCG, a catechin that helps bring your metabolism back to life, which releases fat from cells and also speeds up your livers fat burning skills. Black tea’s special trait is that when you drink it, your body puts out more interferon, which is key to helping your body fight off infections.
- Red Tea
Red tea is actually called Rooibos tea and it comes from South Africa. This tea has a unique flavonoid, Aspalathin, which helps fight cancer, as well as reduce inflammation. Rooibos tea also has many other polyphenols and flavonoids that help your body fight fat cells and speed up your metabolism. Best part about Rooibos tea? It’s naturally sweet, so you don’t need to add any sugar to it!
- Pu-Erh Tea
This tea is a fermented tea from China that has a special power – it shrinks fat cells! This tea will lower triglyceride concentrations. This tea will definitely help cleanse your body of the toxins it has absorbed.
- Apple-Cider Vinegar
It’s very important that while apple-cider vinegar is great for your body, you cannot drink it by itself. If you try, you will burn your throat and end up in the hospital. Instead, mix one tablespoon of it with 8 ounces of water. Add a little bit of honey for sweetness. You can also add as a flavor to just about any meal. Apple-cider vinegar reduces blood sugar levels and can help you lose weight.
Yes, you read that right. You can eat healthy and still have a little bit of dessert at the end. The key to desserts is not to overdo it. A little bit is okay, a whole pie is not. It’s also important you look at the dessert you want to eat and see if there is a better alternative.
- Dark Chocolate
Dark chocolate is absolutely delicious. It is full of fiber, magnesium, and loads of antioxidants to help fight those pesky toxins in our body. It will also help improve blood flow and blood pressure. Studies also show dark chocolate is good for the heart and the brain! The best choices are anything with 70% or higher cocoa content.
Smoothies are a great dessert alternative. By using fresh fruits and almond or coconut milk, you can make a delicious treat that is very healthy for you. Add a little bit of that dark chocolate for an extra sweet taste.
- Frozen Yogurt
Ice cream is always delicious, especially when it’s very hot outside, but it’s not very good for you. It has a lot of added sugars and fats that make it an unhealthy option. However, frozen yogurt is a delicious alternative to ice cream. It has less saturated fat and calories. Add some fruit for a healthy topping alternative.
- Chocolate Covered Fruit
This can be strawberries, cherries, bananas, or whatever else your heart desires. Using dark chocolate to dip your fruit in is always a sweet and satisfying dessert. Be sure not to indulge too much, otherwise it’s no longer a healthy choice.
The list of healthy foods to eat as explained above are just a small portion of what you can find when trying to eat healthy. It’s important to read the nutritional information on all the foods you buy to ensure you are getting the best for your belly. Healthy doesn’t always have to mean bland or gross. You can eat lots of different healthy foods that are full of flavor and great for your waist-line!