All too often, seemingly healthy snacks are secretly loaded with sugar, saturated fats, and carbohydrates. After all, rule number one for sticking to a smart meal plan is to not get bored, and these healthy ingredients will keep you on your toes.
You'll notice something that all these healthy foods to eat have in common: each one is a basic ingredient, such as , fruit, vegetable, or dairy product. Read: no with a laundry list of strange-sounding ingredients in sight. You can use this as a rule of thumb when shopping: if the food is simple, wholesome, , and/or comes from the periphery of the grocery store—i.e., where the produce, eggs, fish, and other whole foods tend to live—you're in good shape. Buy nutritious vegetables with this coupon.
Fruits and Berries
Fruits and berries are among the world’s most popular health foods.
These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.
Apples
Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.
Avocados
Avocados are different than most fruits because they are loaded with healthy fats instead of carbs. Not only are they creamy and tasty but also high in fiber, potassium, and vitamin C.
Bananas
Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber, as well as convenient and portable.
Blueberries
Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.
Oranges
Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.
Strawberries
Strawberries are highly nutritious and low in both carbs and calories.
They are loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.
Meats
Lean Beef
Lean beef is among the best sources of protein in existence and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you’re on a low-carb diet.
Chicken Breasts
Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating that many carbs.
Lamb
Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.
Nuts and Seeds
Almonds
Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can help you lose weight and improve metabolic health.
Chia Seeds
Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
Coconuts
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).
Macadamia Nuts
Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
Walnuts
Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.
Vegetables
Asparagus
Asparagus is a popular vegetable. It’s low in both carbs and calories but loaded with vitamin K.
Bell Peppers
Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet, as well as a great source of antioxidants and vitamin C.
Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
Carrots
Carrots are a popular root vegetable. They are extremely crunchy and loaded with nutrients like fiber and vitamin K.
Carrots are also very high in carotene antioxidants, which have numerous benefits.
Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes — and also tastes good on its own.
Onions
Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.
Tomatoes
Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.
Fish and Seafood
Fish and other seafood tend to be very healthy and nutritious.
They’re especially rich in omega-3 fatty acids and iodine, two nutrients in which most people are deficient.
Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression.
Grains
Although grains have gotten a bad rap in recent years, some types are very healthy.
Just keep in mind that they’re relatively high in carbs, so they’re not recommended for a low-carb diet.
Legumes
Legumes are another food group that has been unfairly demonized.
While it’s true that legumes contain antinutrients, which can interfere with digestion and absorption of nutrients, they can be eliminated by soaking and proper preparation.
Therefore, legumes are a great plant-based source of protein.
Dairy
For those who can tolerate them, dairy products are a healthy source of various important nutrients.
Full-fat dairy seems to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes.
If the dairy comes from grass-fed cows, it may be even more nutritious — as it’s higher in some bioactive fatty acids like conjugated linoleic acid (CLA) and vitamin K2.
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