10 Best Foods For Healthy Eating

The 10 healthiest foods below are your best bet for great healthy eating results.

The reason is that these 10 healthy foods have the most nutrition per food calorie, which translates you get the healthiest “bang for your bucks”.

With this focus on healthy eating, you can look and feel your absolute best, slow down the aging process and help protect yourself from illnesses and degenerative diseases.

THE 10 HEALTHIEST FOODS

1. Fish – Eating fatty fish, especially salmon, at least three times a week is one of the healthiest things you can do Omega 3 Fish Oil reduces your risk of heart disease, inflammation and much more, plus it improves your nerves, eyes and brainpower.

2. Vegetables – Five or more servings a day from the Vegetable List (see chart below) with high nutritional values can give you the fiber, vitamins A and C, calcium, iron, magnesium and phytonutrient antioxidants that help prevent heart disease, cancer and other degenerative diseases.

3. Fruit - Two to four daily servings of fresh or frozen fruit are recommended. Blueberries, raspberries, oranges, red grapes, plums, apricots and papaya are some of the best on the Fruit List (see chart below) .They’re rich in fiber, vitamins, minerals, carotenoids and flavonoids.

4. Whole Grains – Brown rice, oatmeal, sprouted breads, and other whole grains are great sources of fiber, vitamins B and E, protein, minerals and essential fatty acids. High Fiber Foods help prevent colon cancer, high cholesterol and constipation.

5. Garlic and Onions – Garlic is a powerful natural antibiotic that can boost immunity, protect against bacteria, parasites and viruses and help prevent heart disease, stroke and cancer. Onions are antibiotic, anti-inflammatory and antiviral and have been shown to help improve LDL / HDL cholesterol balance and fight off bronchitis, asthma, hay fever and infection.

6. Yogurt – Plain, unsweetened, low-fat yogurt and other cultured dairy are excellent sources of complete protein, calcium and lactobacillus. They help protect against osteoporosis, cavities, high blood pressure, high cholesterol and intestinal disorders. Yogurt’s beneficial bacteria also makes it a natural antibiotic and anticancer agent.

7. Poultry – Skinless chicken and turkey are valuable sources of complete protein and B vitamins. Chicken soup really is good for colds and flu. Its high cysteine content helps break down mucus. Turkey is leaner, low in calories and high in selenium, which strengthens the immune system. White meat is easier to digest than fattier dark meat.

8. Beans – Lentils, peas and other beans are good sources of fiber and B vitamins. Combined with whole grains, especially rice, they become an excellent source of complete protein. Beans have also been found to help lower cholesterol, regulate blood sugar and reduce cancer rates.

9. Nuts – Raw nuts are rich in protein, vitamins B and E, minerals and essential fatty acids. They’ve been found to have both anti-cancer and anti-heart disease properties. Almonds, for example, help lower cholesterol.

10. Water – Surprised? Water is a very essential nutrient in your diet. It’s needed for digestion, assimilation, metabolism, elimination, weight control and more. And unlike coffee, colas and alcohol, eight glasses of pure water a day have no calories or negative side effects.

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VEGETABLE LIST

Studies show certain veggies can make you healthier.

Research clearly proves healthy veggies can extend both the length and the overall quality of your life. Numerous studies have proven that by increasing your daily intake (mainly from the “A” list), you can reduce your risk of heart disease, diabetes, cancer and many other chronic illnesses.

The list of healthy veggie benefits is almost as long as the “A” category list. So pick some winners, learn how to prepare them and start eating and enjoying “A” category veggies now and for the rest of your long healthy life.

CATEGORY A

Alfalfa sprouts Arugula Bean sprouts Beet Greens Beets Bell Peppers Bok choy Broccoli Broccoflower Brussels sprouts Cabbage Carrots Cauliflower Chard (Swiss & red)

Chinese cabbage Chives Collard greens Garlic Green onions Green peas Greens Horseradish Kale Leeks Lettuce, red or green Mustard Greens Onions Parsley

Peppers Pumpkin Sauerkraut Shallot Snow Peas Soy beans Spinach Summer squash Sweet potato & yam Tomato Tomato, cherry Turnip greens Watercress Winter squash

CATEGORY B

Artichoke Artichoke Hearts Asparagus Avocado Celery Chickpeas Chile peppers Cucumber

Eggplant Endive Green beans Kidney beans Kohlrabi Lemon grass Lentil beans Navy Beans

Okra Split Peas Radishes Radicchio Rutabaga Turnips Zucchini

CATEGORY C

Bamboo shoots Corn Jicama

Lettuce (iceberg) Lima beans Mushrooms

Potato (white) Rhubarb Water chestnuts

* When shopping for produce, to get maximum benefits, buy organic whenever possible. Also choose fresh or frozen rather than canned, since canned is generally extremely high in salt.

** To avoid extra calories from fat and a high sodium intake, use herbs, spices, lemon or vinegar, rather than salt, butter or oil for seasoning.

*** Now that you know what’s good for you, it’s time to shop (or plant your garden), and get busy eating and enjoying these extra healthy foods!

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FRUIT LIST

The following alphabetical fruit list has important fruit facts arranged in order.

For example, in the list of all fruits, if a fruit has a particularly high level of carotenoids and a moderate level of vitamin C, the higher nutrient found in the fruit (carotenoids) will be listed before the nutrient that’s only found in moderation (vitamin C).

Any concerns are in parenthesis. For instance, if the fruit has a high glycemic index rating, which might negatively affect blood sugar levels, you’ll see (glycemic).

And if preservatives, such as sulfites, are commonly used on a conventionally grown fruit or if it’s highly sprayed or waxed, you’ll see (preservatives), (pesticides) or (wax coating). In that case, it’s important to buy organically grown varieties of that particular fruit.

Alphabetical Fruit List with Nutritional Values (in order)

FRUIT	NUTRITIONAL VALUES IN ORDER (concerns)
Apples	flavonoids, fiber, C (pesticides, wax coating)
Apricots	carotenoids, A, C, fiber (preservatives)
Bananas	B6, C, potassium (glycemic)
Blackberries	flavonoids, fiber, C, K, manganese
Blueberries	flavonoids, C, manganese, fiber
Cantaloupe	carotenoids, C, A, potassium
Cherries	flavonoids (pesticides)
Cranberries	flavonoids, fiber, C, manganese
Dates	(glycemic)
Dried fruit	(glycemic, preservatives)
Figs	(preservatives)
Fruit juices	(glycemic)
Grapefruit	carotenoids in pink, flavonoids, C
Grapes	flavonoids, manganese (pesticides)
Guava	carotenoids, fiber, C
Kiwifruit	C, fiber (glycemic)
Lemons	flavonoids, C (wax coating)
Limes	flavonoids, C (wax coating)
Mangoes	carotenoids, A, C (glycemic)
Nectarines	carotenoids, C (glycemic, pesticides)
Oranges	carotenoids, flavonoids, C, fiber (glycemic)
Papayas	carotenoids, C, folate, potassium
Peaches	carotenoids, C (pesticides)
Pears	flavonoids (pesticides)
Persimmons	C (glycemic)
Pineapple	C, manganese (glycemic)
Plums	carotenoids, C
Raspberries	flavonoids, fiber, manganese, C
Raisins	(glycemic, pesticides, preservatives)
Strawberries	carotenoids, flavonoids, C, fiber (pesticides)
Tangerines	carotenoids, A, C (glycemic)
Watermelon	carotenoids, C, A, B6 (glycemic)

Importance of the Fruit List

This list of all types of fruits is a great source of high fiber foods and many essential nutrients. Especially important are the phytonutrient-rich carotenoid and flavonoid foods high in antioxidents, plus vitamins A and C, folate, manganese and potassium.

Research shows people who regularly eat fresh fruit have a lower risk of many chronic diseases. And since fruit is delicious, nutritious and generally low in fat, sodium and calories, most fruit can play an important role in healthy weight loss and maintenance.

Raw fruit is also high in enzymes and high fiber carbohydrates which are important for good digestion, healthy bowel function and relieving constipation.

So let’s face the fruit facts, making the right fruit choices gives you the get up and go to get up and go!

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