What are some healthy types of foods to eat?!
so I'm a 19 year old college athlete living with my not so health conscious parents and I would like to know what types of foods I can tell them to have more around the house!. I try to buy my own stuff, but it gets difficult with my budget!.
It's mostly junk food!.!.!.do you have any tips on what types of food to have around!?
what types of vegetables or fruits should be in the fridge!? what are healthy foods to snack on!? should there always be green vegies served at dinner!?Www@FoodAQ@Com
It's mostly junk food!.!.!.do you have any tips on what types of food to have around!?
what types of vegetables or fruits should be in the fridge!? what are healthy foods to snack on!? should there always be green vegies served at dinner!?Www@FoodAQ@Com
Answers:
Yes, there should always be veggies with dinner, but you could always keep the greens, tomatoes and other ingredients on hand for salads alongside your meal!.
I would also start off by planning breakfast--you should always have oatmeal on hand, and you could cook an over easy egg in PAM (no added fat) to serve over the oatmeal!. The yolk acts as nature's gravy and is full of protein for your athletic needs!.
Other superfruits and superveggies to always stock:
Strawberries
Mango
Avocado (they have the GOOD fats)
Bananas
Pomegranate juice
Sugar snap peas (I eat them like candy all day)
Baby carrots
Nuts are also a great source of energy for athletes--I almost never leave the house without almonds or unsalted soy nuts!. Sometimes I even sprinkle nuts (and dried cranberries) on my salads!.
Good luck! Just keep in mind that having fruits and veggies that your parents don't have to cook will make it easy for you to substitute come dinner time, and easy to pop into a ziplock bag on your way to practice!Www@FoodAQ@Com
I would also start off by planning breakfast--you should always have oatmeal on hand, and you could cook an over easy egg in PAM (no added fat) to serve over the oatmeal!. The yolk acts as nature's gravy and is full of protein for your athletic needs!.
Other superfruits and superveggies to always stock:
Strawberries
Mango
Avocado (they have the GOOD fats)
Bananas
Pomegranate juice
Sugar snap peas (I eat them like candy all day)
Baby carrots
Nuts are also a great source of energy for athletes--I almost never leave the house without almonds or unsalted soy nuts!. Sometimes I even sprinkle nuts (and dried cranberries) on my salads!.
Good luck! Just keep in mind that having fruits and veggies that your parents don't have to cook will make it easy for you to substitute come dinner time, and easy to pop into a ziplock bag on your way to practice!Www@FoodAQ@Com
raw foods! Eat fresh fruit, snack on fresh peeled carrots, broccoli, caulifower, even green-leafy lettuce!. For your proteins, eat nuts!. Almonds are especially nutritious, but most will do!. The closer to nature (the way the food came to be without processing) the better it will be for you!. Have you ever taken a broccoli stock (the part most people throw away, keeping the crowns), and peeled it with a vegetable peeler and eaten it raw!? They're fantastic! Actually, broccoli is the best all-around-veggie that you can eat!. Eat lots of "red-stuff" raw (bell peppers, tomatoes) full of licopine and other great stuff for you!. All the veggie and fruit stuff I've described is much cheaper than "junk foods" and WAY better for you!. Stick with them awhile, and you'll be surprised by how much you crave and enjoy them!. Good luck!Www@FoodAQ@Com
Try to buy fresh veggies and fruits that are in Season!.!.!.!.buy a wide variety of the different colors,,they all have things you need for your system to work well!.!.!.Carrots, yellow squash, purple cabbage, and plenty of green things, like green beans, broccoli, Brussels sprouts, lettuce, try different colors of peppers and onions,,,,all are so good for you!.!.!.!.don't overeat on potatoes, corn, beets and green peas,,,,they are pretty starchy and starch turns to sugar in the body!.!.!.sweet potatoes are good for you!. Don't load them down with butter though!.
Eat plenty of fresh fruit,,,,bananas,,melons, grapes,,cherries,,,,apples!.!.oranges,,,,e!.!.!. at least two a day!.!.!.and don't forget dried fruits,,they are easy to take with you!.!.!.!.raisins, dried cranberries, cherries,,apples,,,peaches,,,pears,,,,ma!.!.!.
Don't eat processed foods or very little,,that is things in cans,,,boxes,,,and frozen dinner type things!.!.Fresh or frozen fruit and veggies is the best!.!.!.!.!.eat only lean meat and concentrate on chicken, fish and lean red meat!.!.!.!.
Drink no sugar added, fruit juices,,,instead of soda!.!.!.!.don't eat much cheese,,or dairy!.!.!.except for yogurt,,,that is good for you and cook only with oils,,,eggs are fine,,,and whole wheat products are good for you,,,cereal and bread!.!.!.!.but go easy,,,they also turn to sugar in your body!.!.!.!.!.
And drink plenty of water!.!.!.!.!.Www@FoodAQ@Com
Eat plenty of fresh fruit,,,,bananas,,melons, grapes,,cherries,,,,apples!.!.oranges,,,,e!.!.!. at least two a day!.!.!.and don't forget dried fruits,,they are easy to take with you!.!.!.!.raisins, dried cranberries, cherries,,apples,,,peaches,,,pears,,,,ma!.!.!.
Don't eat processed foods or very little,,that is things in cans,,,boxes,,,and frozen dinner type things!.!.Fresh or frozen fruit and veggies is the best!.!.!.!.!.eat only lean meat and concentrate on chicken, fish and lean red meat!.!.!.!.
Drink no sugar added, fruit juices,,,instead of soda!.!.!.!.don't eat much cheese,,or dairy!.!.!.except for yogurt,,,that is good for you and cook only with oils,,,eggs are fine,,,and whole wheat products are good for you,,,cereal and bread!.!.!.!.but go easy,,,they also turn to sugar in your body!.!.!.!.!.
And drink plenty of water!.!.!.!.!.Www@FoodAQ@Com
Easy pasta dish:
Boil rotini (one handful per person) with some frozen veggies (broccoli, peas, carrots, cauliflower, etc)
Drain!. Add a bit of butter and some Parmesan/Romano/Asiago cheese!. Toss!.
Dish it up!.
Healthy snacks:
Carrots (good for eyesight and settles the stomach so you can sleep at night)
Green grapes!. Freeze them and eat one at a time!. Cooling and only 10 calories each!.Www@FoodAQ@Com
Boil rotini (one handful per person) with some frozen veggies (broccoli, peas, carrots, cauliflower, etc)
Drain!. Add a bit of butter and some Parmesan/Romano/Asiago cheese!. Toss!.
Dish it up!.
Healthy snacks:
Carrots (good for eyesight and settles the stomach so you can sleep at night)
Green grapes!. Freeze them and eat one at a time!. Cooling and only 10 calories each!.Www@FoodAQ@Com
Doesn't have to be green veggies!.!. carrots are good for eyesight and corn is quite delicious!. You should keep some type of fruit in the house!.!. yogurt is good for snacking!.!. and for the junk-food feinds, your parents, they should start purchasing 100 calorie snack packs!.!. they have all types like cheese nips, oreos, chips ahoy, in those packs that are only 100 calories!.!.
You should stay away from fried food!.!. have baked or broiled meat instead!.Www@FoodAQ@Com
You should stay away from fried food!.!. have baked or broiled meat instead!.Www@FoodAQ@Com
Baby carrots are good for snacks or as a side dish!. They come washed and ready to eat and they're great with all kinds of dips!. You can also steam/boil them and add a little olive oil and salt to make a quick side dish!. My fridge always has at least 1 bag in there!Www@FoodAQ@Com
tuna is the leanest meat you can get!.
my favorite healthy snack is cottage cheese with fruit mixed in!.Www@FoodAQ@Com
my favorite healthy snack is cottage cheese with fruit mixed in!.Www@FoodAQ@Com
Spinach, Carrots, beans and legumes, eggs and milk, complete protein like chicken and fish (especially for athletes- you need B-vitamins too)
Try the following recipes:
Spinach Roll-Ups
2 boxes frozen spinach, defrost and squeeze out the liquid
1 cup mayonnaise
1 cup sour cream
1 cup Baco Bits
? pkg Buttermilk Ranch Dressing
Flour tortillas
Mix together first 5 ingredients!. Spread on flour tortillas and roll up!. Wrap in wax paper!. Refrigerate overnight!. Slice and serve!.
--------
Checca ***
2 pounds Roma tomatoes, cut into 1/2" dice
1 tablespoon minced garlic
1 tablespoon minced fresh basil
2 teaspoons salt
1/2 cup extra-virgin olive oil
----------
Unforgettable Chicken Casserole
3 cups chopped deli-roasted chicken (or other cooked, diced chicken meat)
2 cups finely chopped celery
1 cup (4 ounces) grated Cheddar cheese
1/2 cup slivered almonds
1/2 cup light sour cream
1/2 cup light mayonaisse
1 can reduced-sodium cream of chicken soup
1 (4-ounce) can water chestnuts, drained and chopped
1? cups French fried onion rings
Stir together first 8 ingredients in a large bowl!. Spoon into a lightly greased 11x7” baking dish!.
Bake at 350oF for 40 minutes; sprinkle onion rings evenly over top!. Bake 5 more minutes or until bubbly around edges!. Let stand 10 minutes before serving!.
-----------------------------
Creamy Chicken & Rice Casserole
2 celery ribs, chopped
1 small onion, chopped
1 Tbsp!. butter or margarine
1 cup mayonnaise
1 (10!.75 oz) can condensed cream of chicken soup, undiluted
1 cup frozen peas
1 tablespoon lemon juice
1 teaspoon salt
3 cups cubed cooked chicken
2 cups cooked rice
1 cup crushed potato chips or crushed Ritz crackers
In a small skillet, saute celery and onion in butter until crisp-tender!. Place in a bowl; add the mayonnaise, soup, peas, lemon juice and salt!. Stir in chicken and rice!. Transfer to a greased 11-in!. x 7-in!. x 2-in!. baking dish!. Sprinkle with potato chips!. Bake, uncovered, at 350oF for 25-30 minutes or until heated through!.
---------------------------------
Beef With Red Wine Sauce
3 pounds boneless beef chuck roast, cut into 1-inch pieces
1 medium onion, sliced
1 pound fresh mushrooms, sliced
1 (1!.61-ounce) package brown gravy mix
1 (10 1/2-ounce) can beef broth
1 cup red wine
2 Tbsp!. tomato paste
1 bay leaf
Hot cooked egg noodles or rice
Garnish: chopped fresh parsley
Place first 3 ingredients in a 6-quart slow cooker!.
Whisk together gravy mix and next 3 ingredients; pour evenly over beef and vegetables!. Add bay leaf!.
Cover and cook on HIGH 6 hours, or LOW for 9 hours!. Remove and discard bay leaf!. Serve over noodles!. Garnish, if desired!.
----------------------------
Swiss Steak
1 round or cube steak, (approximately 1?lbs), see note
1 teaspoon garlic powder
Salt and pepper
All-purpose flour, for dusting
1/3 cup vegetable oil
2 cloves garlic, crushed
1 (14-1/2 oz) can diced tomatoes
1 medium onion, cut into strips
1 medium bell pepper, cut into strips
Cut steak into serving-size pieces!. Season, to taste, with garlic powder and salt and pepper!. Dust meat with flour!. In heavy skillet, brown both sides of meat in vegetable oil!. Transfer to Dutch oven!. Combine garlic, tomatoes, onion, bell pepper, and 1 tomato-can measure of water!. Pour over steak and simmer over low heat until meat is tender, about 1? hours adding water, if necessary to keep meat partially covered!. Season, to taste, with additional salt and pepper!.
Hint: Cook this in a slow-cooker on low for a most fabulous dinner!. Low heat on a slow cooker is about 200 degrees F and high heat on a slow cooker is about 300 oF!.
Note: to ensure tenderness, it is necessary to have the butcher run the round steak through a cuber
--------
Chili Sauced Pork Chops
1/4 cup apricot jam or preserves
1/4 cup chili sauce
1 tablespoon sweet-hot mustard or brown mustard
1 tablespoon water
4 boneless pork top loin chops, 1 inch thick (about 1-1/2 pounds total)
Directions
1!. For glaze, cut up any large pieces in apricot jam or preserves!. In a small saucepan combine jam or preserves, chili sauce, mustard, and water!. Cook and stir over medium-low heat until heated through and well blended!. Remove from heat!.
2!. Trim excess fat from pork chops!. Place chops on unheated rack of broiler pan!. Broil 4 to 5 inches from heat for 8 minutes!.
3!. Turn pork chops; brush generously with glaze!. Broil 8 to 12 minutes more or until juices run clear!. Spoon any remaining glaze over meat before serving!.
-------------
Creamy Ziti with Sausage
8 ounces dried pasta such as ziti, tagliati, rigatoni, or mostaccioli
12 ounces fresh Italian sausage links, sliced
1 2-1/2 cup portion Basic Italian Sauce, thawed or 1, 27- to 30-ounce jar meatless spaghetti sauce
1/3 cup whipping cream, half-and-half, or light cream
Shredded Parmesan cheese (optional)
Directions
1!. Cook pasta according to package directions!. Drain; keep warm!. Meanwhile, in a 2-quart saucepan cook sliced sausage over medium heat until cooked through, turning frequently!. Drain well!.
2!. Add thawed Basic Italian sauce to saucepan with sausage; bring to boiling!. Stir in cream; heat through!. Toss with hot pasta; sprinkle with Parmesan cheese, if desiredWww@FoodAQ@Com
Try the following recipes:
Spinach Roll-Ups
2 boxes frozen spinach, defrost and squeeze out the liquid
1 cup mayonnaise
1 cup sour cream
1 cup Baco Bits
? pkg Buttermilk Ranch Dressing
Flour tortillas
Mix together first 5 ingredients!. Spread on flour tortillas and roll up!. Wrap in wax paper!. Refrigerate overnight!. Slice and serve!.
--------
Checca ***
2 pounds Roma tomatoes, cut into 1/2" dice
1 tablespoon minced garlic
1 tablespoon minced fresh basil
2 teaspoons salt
1/2 cup extra-virgin olive oil
----------
Unforgettable Chicken Casserole
3 cups chopped deli-roasted chicken (or other cooked, diced chicken meat)
2 cups finely chopped celery
1 cup (4 ounces) grated Cheddar cheese
1/2 cup slivered almonds
1/2 cup light sour cream
1/2 cup light mayonaisse
1 can reduced-sodium cream of chicken soup
1 (4-ounce) can water chestnuts, drained and chopped
1? cups French fried onion rings
Stir together first 8 ingredients in a large bowl!. Spoon into a lightly greased 11x7” baking dish!.
Bake at 350oF for 40 minutes; sprinkle onion rings evenly over top!. Bake 5 more minutes or until bubbly around edges!. Let stand 10 minutes before serving!.
-----------------------------
Creamy Chicken & Rice Casserole
2 celery ribs, chopped
1 small onion, chopped
1 Tbsp!. butter or margarine
1 cup mayonnaise
1 (10!.75 oz) can condensed cream of chicken soup, undiluted
1 cup frozen peas
1 tablespoon lemon juice
1 teaspoon salt
3 cups cubed cooked chicken
2 cups cooked rice
1 cup crushed potato chips or crushed Ritz crackers
In a small skillet, saute celery and onion in butter until crisp-tender!. Place in a bowl; add the mayonnaise, soup, peas, lemon juice and salt!. Stir in chicken and rice!. Transfer to a greased 11-in!. x 7-in!. x 2-in!. baking dish!. Sprinkle with potato chips!. Bake, uncovered, at 350oF for 25-30 minutes or until heated through!.
---------------------------------
Beef With Red Wine Sauce
3 pounds boneless beef chuck roast, cut into 1-inch pieces
1 medium onion, sliced
1 pound fresh mushrooms, sliced
1 (1!.61-ounce) package brown gravy mix
1 (10 1/2-ounce) can beef broth
1 cup red wine
2 Tbsp!. tomato paste
1 bay leaf
Hot cooked egg noodles or rice
Garnish: chopped fresh parsley
Place first 3 ingredients in a 6-quart slow cooker!.
Whisk together gravy mix and next 3 ingredients; pour evenly over beef and vegetables!. Add bay leaf!.
Cover and cook on HIGH 6 hours, or LOW for 9 hours!. Remove and discard bay leaf!. Serve over noodles!. Garnish, if desired!.
----------------------------
Swiss Steak
1 round or cube steak, (approximately 1?lbs), see note
1 teaspoon garlic powder
Salt and pepper
All-purpose flour, for dusting
1/3 cup vegetable oil
2 cloves garlic, crushed
1 (14-1/2 oz) can diced tomatoes
1 medium onion, cut into strips
1 medium bell pepper, cut into strips
Cut steak into serving-size pieces!. Season, to taste, with garlic powder and salt and pepper!. Dust meat with flour!. In heavy skillet, brown both sides of meat in vegetable oil!. Transfer to Dutch oven!. Combine garlic, tomatoes, onion, bell pepper, and 1 tomato-can measure of water!. Pour over steak and simmer over low heat until meat is tender, about 1? hours adding water, if necessary to keep meat partially covered!. Season, to taste, with additional salt and pepper!.
Hint: Cook this in a slow-cooker on low for a most fabulous dinner!. Low heat on a slow cooker is about 200 degrees F and high heat on a slow cooker is about 300 oF!.
Note: to ensure tenderness, it is necessary to have the butcher run the round steak through a cuber
--------
Chili Sauced Pork Chops
1/4 cup apricot jam or preserves
1/4 cup chili sauce
1 tablespoon sweet-hot mustard or brown mustard
1 tablespoon water
4 boneless pork top loin chops, 1 inch thick (about 1-1/2 pounds total)
Directions
1!. For glaze, cut up any large pieces in apricot jam or preserves!. In a small saucepan combine jam or preserves, chili sauce, mustard, and water!. Cook and stir over medium-low heat until heated through and well blended!. Remove from heat!.
2!. Trim excess fat from pork chops!. Place chops on unheated rack of broiler pan!. Broil 4 to 5 inches from heat for 8 minutes!.
3!. Turn pork chops; brush generously with glaze!. Broil 8 to 12 minutes more or until juices run clear!. Spoon any remaining glaze over meat before serving!.
-------------
Creamy Ziti with Sausage
8 ounces dried pasta such as ziti, tagliati, rigatoni, or mostaccioli
12 ounces fresh Italian sausage links, sliced
1 2-1/2 cup portion Basic Italian Sauce, thawed or 1, 27- to 30-ounce jar meatless spaghetti sauce
1/3 cup whipping cream, half-and-half, or light cream
Shredded Parmesan cheese (optional)
Directions
1!. Cook pasta according to package directions!. Drain; keep warm!. Meanwhile, in a 2-quart saucepan cook sliced sausage over medium heat until cooked through, turning frequently!. Drain well!.
2!. Add thawed Basic Italian sauce to saucepan with sausage; bring to boiling!. Stir in cream; heat through!. Toss with hot pasta; sprinkle with Parmesan cheese, if desiredWww@FoodAQ@Com
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The George Mateljan Foundation is a non-profit organization with no commercial influence, which provides this website for you free of charge!. We are dedicated to making the world a healthier place by providing you with cutting-edge information about why the World's Healthiest Foods are the key to vibrant health and energy and how you can easily make them a part of your healthy lifestyle!.
eating healthycooking healthyfeeling great
The World's Healthiest Foods
129 foods that can serve as the basis of your Healthiest Way of Eating!. Links to the articles about these foods can be found below!.
Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them!. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food!.
To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's Healthiest Foods!.
Vegetables
* Asparagus
* Avocados
* Beets
* Bell peppers
* Broccoli
* Brussels sprouts
* Cabbage
* Carrots
* Cauliflower
* Celery
* Collard greens
* Cucumbers
* Eggplant
* Fennel
* Garlic
* Green beans
* Green peas
* Kale
* Leeks
* Mushrooms, crimini
* Mushrooms, shiitake
* Mustard greens
* Olives
* Onions
* Potatoes
* Romaine lettuce
* Sea vegetables
* Spinach
* Squash, summer
* Squash, winter
* Sweet potatoes
* Swiss chard
* Tomatoes
* Turnip greens
* Yams
Fish & Seafood
* Cod
* Halibut
* Salmon
* Scallops
* Shrimp
* Tuna
Fruits
* Apples
* Apricots
* Bananas
* Blueberries
* Cantaloupe
* Cranberries
* Figs
* Grapefruit
* Grapes
* Kiwifruit
* Lemon/Limes
* Oranges
* Papaya
* Pears
* Pineapple
* Plums
* Prunes
* Raisins
* Raspberries
* Strawberries
* Watermelon
Low-Fat Dairy
* Cheese, low-fat
* Eggs
* Milk, 2%, cow's
* Milk, goat
* Yogurt
Beans & Legumes
* Black beans
* Dried peas
* Garbanzo beans (chickpeas)
* Kidney beans
* Lentils
* Lima beans
* Miso
* Navy beans
* Pinto beans
* Soybeans
* Tempeh
* Tofu
Poultry & Lean Meats
* Beef, lean organic
* Calf's liver
* Chicken
* Lamb
* Turkey
* Venison
Nuts & Seeds
* Almonds
* Cashews
* Flaxseeds
* Olive oil, extra virgin
* Peanuts
* Pumpkin seeds
* Sesame seeds
* Sunflower seeds
* Walnuts
Grains
* Barley
* Brown rice
* Buckwheat
* Corn
* Millet
* Oats
* Quinoa
* Rye
* Spelt
* Whole wheat
Spices & Herbs
* Basil
* Black pepper
* Cayenne pepper
* Chili pepper, dried
* Cilantro/Coriander seeds
* Cinnamon, ground
* Cloves
* Cumin seeds
* Dill
* Ginger
* Mustard seeds
* Oregano
* Parsley
* Peppermint
* Rosemary
* Sage
* Thyme
* Turmeric
Natural Sweeteners
* Blackstrap molasses
* Cane juice
* Honey
* Maple syrup
Other
* Green tea
* Soy sauce (tamari)
* Water
FAQs about the World's Healthiest Foods
Criteria for The World's Healthiest Foods
Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below!.
The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list!. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website!. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people!.
1!. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health!. We used a concept called nutrient density to determine which foods have the highest nutritional value!.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories!. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains!. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories!. Read more about Our Food and Recipe Rating System!.
2!. The World's Healthiest Foods are Whole Foods
The World's Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients!. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients!. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet!.
3!. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods!. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people!.
4!. The World's Healthiest Foods are Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country!. The World's Healthiest Foods are foods that the majority people can easily find at their local market!.
5!. The World's Healthiest Foods are Affordable
We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season!. This is also the time when they are the freshest and of the best quality!.
6!. The World's Healthiest Foods Taste Good
The World's Healthiest Foods are also some of the world's best tasting foods!. We have created recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor of each food!. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods!.
A Healthy Diet
Vicki Koenig, MS, RD, CDN
Put 10 "experts" in a room and ask them to define a "healthy diet" and you're likely to get 10 slightly different answers!. What is a healthy diet and what makes one healthier than another!? First let's define a diet!.
A diet can be defined as: a) the way you habitually eat!. "My diet includes beer, chocolate and pickles", b) it can be a way to lose weight, "I'm going on a diet", c) a way to improve your health, "My Nutritionist counseled me on a diet to lower my cholesterol", or d) perhaps all three!. "I'm always trying to lose weight so my cholesterol will come down!"
Is it a Fad!?
A diet can be a healthy diet or it can be a fad diet!. This is an important distinction!. A fad diet is one that is usually to lose weight in a short period of time and can involve modifying your eating habits in unusual ways!. It is not a way that one can eat for a prolonged period of time!. It often eliminates a whole food group or types of foods or requires elaborate modification of the way you eat your meals by adding foods with special powers!. Examples of fad diets are the High Protein/Low Carbohydrate Diet, The Grapefruit Diet, The Cabbage Soup Diet, Liquid Diets, Eat 4 Your Type, (based on what your blood type is), The Food Combining Diet, the One Meal A Day Diet, etc!. These diets are often successful for an initial period of time but you usually regain the weight and often more!. One way that diets work is in limiting the variety of foods you eat!. It has been shown that when food choices are restricted, people eat less and lose weight!. When you restrict carbohydrate, as with the Atkins (High Protein) Diet, you actually feel nauseous and don't feel like eating as much!. Therefore, you take in fewer calories and lose weight!. Fad diets also cause water loss or diuresis, which causes increased urination!. If you lose a liter of water, you'll lose a kg!. of body weight, (2!.2 lbs!.) The key question to ask yourself is if you can eat this diet for the rest of your life!. If you can't see yourself eating cabbage soup for another day or are daydreaming about a slice of bread, you've been playing with a fad diet!. Some can cause harm while others just cause boredom and can also slow down your metabolism so you'll regain the weight quickly!.
A healthy diet consists of plenty of fruits, vegetables, whole grains, lean meats/meat alternatives and low-fat dairy foods!. It limits empty calories that are high in sugar and fat!. It's a regimen that makes scientific sense physically and can be maintained with less major change to your overall eating habits!. While eating well may take more food preparation, there are shortcuts that don't compromise quality!. Healthy diets help people live longer!. In a recent study published by the National Cancer InstituWww@FoodAQ@Com
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The George Mateljan Foundation is a non-profit organization with no commercial influence, which provides this website for you free of charge!. We are dedicated to making the world a healthier place by providing you with cutting-edge information about why the World's Healthiest Foods are the key to vibrant health and energy and how you can easily make them a part of your healthy lifestyle!.
eating healthycooking healthyfeeling great
The World's Healthiest Foods
129 foods that can serve as the basis of your Healthiest Way of Eating!. Links to the articles about these foods can be found below!.
Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them!. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food!.
To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's Healthiest Foods!.
Vegetables
* Asparagus
* Avocados
* Beets
* Bell peppers
* Broccoli
* Brussels sprouts
* Cabbage
* Carrots
* Cauliflower
* Celery
* Collard greens
* Cucumbers
* Eggplant
* Fennel
* Garlic
* Green beans
* Green peas
* Kale
* Leeks
* Mushrooms, crimini
* Mushrooms, shiitake
* Mustard greens
* Olives
* Onions
* Potatoes
* Romaine lettuce
* Sea vegetables
* Spinach
* Squash, summer
* Squash, winter
* Sweet potatoes
* Swiss chard
* Tomatoes
* Turnip greens
* Yams
Fish & Seafood
* Cod
* Halibut
* Salmon
* Scallops
* Shrimp
* Tuna
Fruits
* Apples
* Apricots
* Bananas
* Blueberries
* Cantaloupe
* Cranberries
* Figs
* Grapefruit
* Grapes
* Kiwifruit
* Lemon/Limes
* Oranges
* Papaya
* Pears
* Pineapple
* Plums
* Prunes
* Raisins
* Raspberries
* Strawberries
* Watermelon
Low-Fat Dairy
* Cheese, low-fat
* Eggs
* Milk, 2%, cow's
* Milk, goat
* Yogurt
Beans & Legumes
* Black beans
* Dried peas
* Garbanzo beans (chickpeas)
* Kidney beans
* Lentils
* Lima beans
* Miso
* Navy beans
* Pinto beans
* Soybeans
* Tempeh
* Tofu
Poultry & Lean Meats
* Beef, lean organic
* Calf's liver
* Chicken
* Lamb
* Turkey
* Venison
Nuts & Seeds
* Almonds
* Cashews
* Flaxseeds
* Olive oil, extra virgin
* Peanuts
* Pumpkin seeds
* Sesame seeds
* Sunflower seeds
* Walnuts
Grains
* Barley
* Brown rice
* Buckwheat
* Corn
* Millet
* Oats
* Quinoa
* Rye
* Spelt
* Whole wheat
Spices & Herbs
* Basil
* Black pepper
* Cayenne pepper
* Chili pepper, dried
* Cilantro/Coriander seeds
* Cinnamon, ground
* Cloves
* Cumin seeds
* Dill
* Ginger
* Mustard seeds
* Oregano
* Parsley
* Peppermint
* Rosemary
* Sage
* Thyme
* Turmeric
Natural Sweeteners
* Blackstrap molasses
* Cane juice
* Honey
* Maple syrup
Other
* Green tea
* Soy sauce (tamari)
* Water
FAQs about the World's Healthiest Foods
Criteria for The World's Healthiest Foods
Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below!.
The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list!. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website!. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people!.
1!. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health!. We used a concept called nutrient density to determine which foods have the highest nutritional value!.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories!. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains!. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories!. Read more about Our Food and Recipe Rating System!.
2!. The World's Healthiest Foods are Whole Foods
The World's Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients!. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients!. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet!.
3!. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods!. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people!.
4!. The World's Healthiest Foods are Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country!. The World's Healthiest Foods are foods that the majority people can easily find at their local market!.
5!. The World's Healthiest Foods are Affordable
We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season!. This is also the time when they are the freshest and of the best quality!.
6!. The World's Healthiest Foods Taste Good
The World's Healthiest Foods are also some of the world's best tasting foods!. We have created recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor of each food!. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods!.
A Healthy Diet
Vicki Koenig, MS, RD, CDN
Put 10 "experts" in a room and ask them to define a "healthy diet" and you're likely to get 10 slightly different answers!. What is a healthy diet and what makes one healthier than another!? First let's define a diet!.
A diet can be defined as: a) the way you habitually eat!. "My diet includes beer, chocolate and pickles", b) it can be a way to lose weight, "I'm going on a diet", c) a way to improve your health, "My Nutritionist counseled me on a diet to lower my cholesterol", or d) perhaps all three!. "I'm always trying to lose weight so my cholesterol will come down!"
Is it a Fad!?
A diet can be a healthy diet or it can be a fad diet!. This is an important distinction!. A fad diet is one that is usually to lose weight in a short period of time and can involve modifying your eating habits in unusual ways!. It is not a way that one can eat for a prolonged period of time!. It often eliminates a whole food group or types of foods or requires elaborate modification of the way you eat your meals by adding foods with special powers!. Examples of fad diets are the High Protein/Low Carbohydrate Diet, The Grapefruit Diet, The Cabbage Soup Diet, Liquid Diets, Eat 4 Your Type, (based on what your blood type is), The Food Combining Diet, the One Meal A Day Diet, etc!. These diets are often successful for an initial period of time but you usually regain the weight and often more!. One way that diets work is in limiting the variety of foods you eat!. It has been shown that when food choices are restricted, people eat less and lose weight!. When you restrict carbohydrate, as with the Atkins (High Protein) Diet, you actually feel nauseous and don't feel like eating as much!. Therefore, you take in fewer calories and lose weight!. Fad diets also cause water loss or diuresis, which causes increased urination!. If you lose a liter of water, you'll lose a kg!. of body weight, (2!.2 lbs!.) The key question to ask yourself is if you can eat this diet for the rest of your life!. If you can't see yourself eating cabbage soup for another day or are daydreaming about a slice of bread, you've been playing with a fad diet!. Some can cause harm while others just cause boredom and can also slow down your metabolism so you'll regain the weight quickly!.
A healthy diet consists of plenty of fruits, vegetables, whole grains, lean meats/meat alternatives and low-fat dairy foods!. It limits empty calories that are high in sugar and fat!. It's a regimen that makes scientific sense physically and can be maintained with less major change to your overall eating habits!. While eating well may take more food preparation, there are shortcuts that don't compromise quality!. Healthy diets help people live longer!. In a recent study published by the National Cancer InstituWww@FoodAQ@Com