What is a "Healthy Diet"? What are the top ten healthy food in your mind?
This refers to fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
1. Berries
A powerful dose of health-protecting antioxidants. Blueberries top the list of antioxidant-rich fruits, followed by cranberries, blackberries, raspberries, and strawberries. The color of berries comes from the pigment anthocyanin, an antioxidant that helps neutralize "free radicals" (cell-damaging molecules) that can help lead to chronic diseases, including cancer and heart disease. Berries, particularly cranberries, may also help ward off urinary tract infections.
2. Dark, Leafy Greens
Dark, leafy greens -- everything from spinach, kale, and bok choy to dark lettuces -- are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, and antioxidants. A Harvard study found that eating magnesium-rich foods such as spinach can reduce the risk of developing type 2 diabetes.
3. Whole Grains
Soluble fiber from oats helps to lower blood cholesterol levels? 
Whole grains include the nutritional components that are typically stripped away from refined grains. They contain folic acid, selenium, and B vitamins, and are important to heart health, weight control, and reducing the risk of diabetes. Their fiber content helps keeps you feeling full between meals as well and promotes digestive health. Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease. Every organ in the body is dependent on blood flow. If you promote cardiovascular health, you're promoting good flow to the organ system.
4. Fatty Fish
The fat found in fish like salmon and tuna is rich in omega-3 fatty acids, which can help protect your heart. The power of omega-3s appears to be their ability to lower blood fats and prevent blood clots associated with heart disease.
Another benefit of deep-water fish, such as salmon, is that the omega-3 essential fatty acids are essential for brain function. Other oily fish that provide the benefits of omega-3s are sardines and herring.
5. Dairy
It gives you best food source of dietary calcium, but also have plenty of protein, vitamins (including vitamin D), and minerals. The U.S. government's 2005 Dietary Guidelines recommend having three daily servings of low-fat dairy products, as well as doing weight-bearing exercise, to help keep bones strong and prevent osteoporosis. (If you can't tolerate dairy, other calcium-containing foods include legumes; dark green leafy vegetables such as kale, broccoli, and collards; and calcium-fortified soy products, juices, and grains.)
Beyond strong bones, dairy may also help you lose weight. Research is ongoing, but a few studies have shown that three daily servings of dairy -- as part of a calorie-controlled diet -- may help decrease belly fat and enhance weight loss.
Low-fat dairy foods make excellent snacks because they contain both carbohydrates and protein.
6. Beans and Legumes
These nutritious nuggets are packed with phytochemicals; fat-free, high-quality protein; folic acid; fiber; iron; magnesium; and small amounts of calcium. Beans are an excellent and inexpensive protein source and a great alternative for low-calorie vegetarian meals.
They also stabilize glucose (blood sugar) levels. The brain is dependent on glucose for fuel, and since it can't store the glucose, it relies on a steady stream of energy -- which beans can provide.
Eating beans and legumes regularly as part of a healthy eating plan can help reduce the risk of certain cancers; lower blood cholesterol and triglyceride levels; and stabilize blood sugar. Beans also play an important role in weight management by filling you up with lots of bulk and few calories. 7. Nuts
Nuts are full of fats. But they're the healthy, mono- and polyunsaturated kind, which can help lower cholesterol levels and help prevent heart disease. In addition, nuts are a good source of protein, fiber, selenium, vitamin E, and vitamin A. Higher levels of vitamin E correspond with less cognitive decline as you get older.
It can boost energy and beat hunger. Still, nuts pack plenty of calories -- and it's easy to overeat these tasty treats.
So enjoy nuts, but be mindful of your portion size. Try to limit yourself to an ounce a day. That's about 28 peanuts, 14 walnut halves, or just 7 Brazil nuts.
8. Sweet Potatoes
One of the easiest ways to make a healthful dietary change is to think "sweet" instead of "white" potatoes. These luscious orange tubers are one of the healthiest vegetables, boasting a wealth of antioxidants; phytochemicals including beta-carotene; vitamins C and E; folate; calcium; copper; iron; and potassium. The fiber in sweet potatoes promotes a healthy digestive tract, and the antioxidants play a role in preventing heart disease and cancer.
Its natural sweetness means a roasted sweet potato is delicious without any additional fats or flavor enhancers. Substitute sweet potatoes in recipes calling for white potatoes or apples to boost the nutrients.
9. Tomatoes
These red-hot fruits of summer are bursting with flavor and pack a nutritional wallop with ingredients such as lycopene, an antioxidant that may help may protect against certain cancers. They also deliver an abundance of vitamins A and C, potassium, and phytochemicals.
10. Eggs
Their cholesterol content once led to bad press for the mighty egg, but research has redeemed it. It turns out that saturated fat (eggs have little) plays a bigger role than the cholesterol in food in elevating our blood cholesterol.
Eggs are packed with economical, high-quality protein, and are an excellent source of the carotenoids lutein, choline, and xeanthin. In fact, eggs are one of the best sources of dietary choline, an essential nutrient -- especially for pregnant women. Eggs have been shown to supply nutrients that promote eye health and help prevent age-related macular degeneration, the leading cause of blindness in older people.
Always Put these ten most healthy foods on your grocery list today -- but do keep in mind that it takes more than 10 foods (even 10 terrific foods!) to make a healthy diet.
