If You Eat Any of These 11 Foods Daily, 'You're More Likely Healthier Than Most.'

Amcec Health

Apr 11 2023

6 Min. Read

Reviewed by

Desmond Croker RN, Dip. OHS, BSN, MSN, CCDE

June 4 2023

Diet

Health Care

Self Care

When it comes to lifestyle choices, have you ever taken a moment to consider what's on your plate? The nutritional quality of the foods we consume daily can be the difference between a life filled with vitality and one plagued by health issues.

Studies consistently show that a nutrient-rich diet can help fend off chronic diseases such as heart disease, diabetes, and certain cancers. According to the World Health Organization (WHO), a healthy diet could prevent up to 80% of heart disease, stroke, type 2 diabetes, and over a third of cancers.

The food we eat impacts not only our physical health but our mental well-being as well. Making healthier food choices isn't a sprint but a marathon – a lifelong commitment to treating your body with respect. Start slow, make a few changes, and gradually, you'll realize it becomes part of your lifestyle, a routine that your body will thank you for in the form of better health. 

So, what are the magic ingredients for a healthier you? Here are ten foods and diets that are beneficial and keys to unlocking a healthier lifestyle. 

Whole Grains

Whole grains such as oats, quinoa, brown rice, barley, buckwheat, and millet are high in complex carbohydrates that provide energy, keep you full for longer, aid digestion and help control blood sugar. They also contain fiber that helps lower your cholesterol and blood pressure levels. They also contain B vitamins and ions that support your nervous system and magnesium, which helps with muscle and nerve function. You should eat whole grains at least two or three times daily. You can have them for breakfast as oatmeal or granola, for lunch as a sandwich or wrap with whole-wheat bread or tortilla, or for dinner as a side dish or a base for a salad or bowl.

Dark / Leafy Green Vegetables

Dark green vegetables such as spinach, kale, collard greens, broccoli, Brussels sprouts, and cabbage are packed with vitamins A, C, K, and many B vitamins, calcium, iron, and folate. They also contain phytochemicals that have anti-inflammatory and anti-cancer properties. You should eat dark green vegetables at least three to four times a week1. Add them to salads, soups, stir-fries, smoothies, or omelets.

Callaloo, a leafy green vegetable native to the Caribbean, is a powerhouse of essential nutrients like iron, calcium, folate, and vitamins A and C.

These nutrient powerhouses are low in calories and high in dietary fiber. They also have high mineral content, including iron, calcium, and magnesium.

Fish

Fish such as salmon, tuna, mackerel, herring, trout, anchovies, and sardines are loaded with omega-3 fatty acids that can help lower your risk of heart disease, stroke, and inflammation and also aid brain function. They also contain protein that can help you stay satisfied and vitamin D that can help strengthen your bones and immune system. You should eat fish at least twice a week. You can grill, bake, or steam them and serve them with vegetables and whole grains.

Berries

Berries such as blueberries, strawberries, raspberries, blackberries, and cranberries are not only delicious but also among the most potent sources of antioxidants in the world. Regular consumption of berries has been linked to lower risks of heart disease, cancer, and other inflammatory conditions. 

They can help protect your cells from free radical damage and prevent or delay aging and chronic diseases. They also contain fiber that can help lower your cholesterol and blood sugar levels. They also contain vitamin C, which can help boost your collagen production and skin health. You should eat berries as often as possible. You can add them to yogurt, cereal, smoothies, or salads or eat them plain as a snack.

Nuts and Seeds

Nuts such as almonds, walnuts, pecans, pistachios, and cashews and seeds such as sunflower seeds, pumpkin seeds, chia seeds, and flax seeds are good sources of heart-healthy fats that can help lower your risk of heart disease and diabetes. They also contain protein that can help you feel full and fiber that can help improve your digestion.

They also contain magnesium that can help relax your muscles and nerves and selenium that can help prevent oxidative stress. You should eat a handful of nuts and seeds daily. You can add them to oatmeal, yogurt, salads, or granola or have them as a snack. But remember they are calorically dense, so limit to a small handful.

Beans and lentils

Foods such as beans, lentils, and chickpeas are high in fiber and protein, making them excellent meat substitutes for vegetarians and vegans. They are excellent sources of plant-based protein that can help you build and repair your muscles and tissues.

They also contain fiber that helps regulate your digestion and blood sugar levels. They also contain iron that helps transport oxygen throughout your body and zinc that helps boost your immune system. You can cook them with spices and herbs and enjoy them as a soup, stew, curry, chili, or burger. You should try to eat a bean-based meal at least once a week.

Avocados

Rich in heart-healthy monounsaturated fats, avocados can help lower bad cholesterol levels and reduce the risk of heart disease. They're also a good source of dietary fiber, vitamins C, E, K, and B-6, folate, and potassium.

Olive Oil

Known for its heart-healthy properties, olive oil is a primary source of fat in the Mediterranean diet, associated with lower risks of chronic diseases and increased lifespan. Olive oil is also one of the healthiest oils for cooking and dressing. It is high in monounsaturated fats that can help lower your LDL "bad" cholesterol and raise your HDL "good" cholesterol. It also contains vitamin E, that can help protect your cells from damage, and polyphenols that have anti-inflammatory and anti-cancer effects. You should use olive oil as your main cooking oil. You can also drizzle it over salads, vegetables, or bread.

Dark Chocolate

Dark chocolate is not only a decadent treat but also a superfood that can benefit your health. With a high cocoa content (70-85%), dark chocolate is rich in fiber, iron, magnesium, and powerful antioxidants.

It is high in flavonoids that can help lower blood pressure, improve blood flow, and protect the brain and heart. It also contains magnesium, which can help calm your nerves and muscles, and iron, which can help prevent anemia. You should eat dark chocolate in moderation. You can choose chocolate with at least 70% cocoa content and limit it to one or two daily squares.

Fermented Foods

Yogurt, sauerkraut, kimchi, and other fermented foods are excellent sources of probiotics, which promote a healthy gut, improve digestion, and support immune function.

They also contain protein that can help you stay full and calcium that can help strengthen your bones and teeth. You should eat yogurt daily. For flavor and sweetness, you can choose plain or Greek yogurt and add fresh or frozen fruit, nuts, seeds, or honey. 

Avoid flavored or fruit-on-the-bottom yogurt high in added sugar and artificial ingredients.

Water

Water is essential for life. It makes up about 60% of your body weight and helps with digestion, absorption, circulation, transportation of nutrients, waste elimination, and body temperature regulation. It also keeps your skin hydrated and healthy. You should drink at least 8 to 12 cups of water daily. For variety and extra benefits, you can also drink herbal, green, or fruit-infused water.

So, next time you're about to sit down for a meal, ask yourself – is this nourishing my body or merely filling a hole?

If you eat any of these 10 foods daily, 'you're more likely healthier than most.' You're also more likely to enjoy your food and feel satisfied with your diet. These foods are not only nutritious but also delicious and versatile. You can mix and match them to create endless combinations of meals and snacks that suit your taste and preferences.

Advice from Experts

But remember, eating healthy is not only about what you eat but also how you eat. Here are some tips to help you make the most of your healthy diet:

• Eat mindfully. Pay attention to your hunger and fullness cues and stop eating when you're comfortably satisfied. Avoid distractions such as TV, phone, or computer while eating and savor every bite of your food.
• Eat slowly. Chew your food well and take your time to enjoy it. This can help you digest better and prevent overeating.
• Eat regularly. Don't skip meals or go too long without eating. This can cause you to binge later or make poor food choices. Aim for three balanced meals and one or two healthy snacks a day.
• Eat diversely. Refrain from limiting yourself to the same foods every day. Try new foods, cuisines, recipes, and flavors. This can help you get a variety of nutrients and prevent boredom and cravings.
• Eat colorfully. Fill your plate with different colors of fruits, vegetables, grains, and proteins. This can help you get a range of antioxidants and phytochemicals that have other health benefits.
  

Eating healthy is not only good for your body but also for your mind and soul. It can help you feel happier, more confident, and more energetic. It can also help you prevent or manage chronic diseases and live longer.

So what are you waiting for? Start eating these 10 foods daily and see the difference in your life. You'll be glad you did! 

This blog post was helpful and inspiring for you. 

At AMCEC, we provide a unique opportunity for persons with chronic diseases to receive individualized attention. Helping them understand the medical treatment they receive and how best to use the medication their doctor prescribes to manage their condition.

You can signup and get 2 free complimentary health and diet plans with Priority access to our health experts, including Diabetes Educators, Nutritionists, and Behavioral therapists. Use this link to sign up now!