Incorporate these delicious and healthy foods in your diet to boost your immune system, build lean muscle mass, and shed off unwanted body fat.
In this article:
Top 25 Healthy Foods to Include in Your Diet Program
Rich, creamy avocados are one of the top healthy foods for replacing simple carbohydrates. The healthy fats in these cheap, healthy foods serve as a sustainable source of energy to help you start and end the day like a champ.
How to eat: You can eat them fresh or pulse these super healthy foods into a creamy, delicious shake.
Bananas are one of the healthiest fruits loaded with fiber and potassium. They can help reduce blood pressure, combat the symptoms of anemia, and ease constipation.
Plus, they’re very easy to carry around which makes them the perfect portable snack.
How to eat: You can eat it fresh, mix with peanut butter and bread, or blend it into a smoothie.
Ditch your favorite chocolate-coated candy sweets and opt for a handful of blueberries instead. These are one of the best healthy foods to eat since they have loads of antioxidants.
Just a few blueberries a day will go a long way in fighting disease-causing free-radicals.
How to eat: While you can blend them into a smoothie, it’s best to eat them raw to maximize the antioxidant properties.
Antioxidants Definition: Chemical compounds that protect cells from free-radical damage.
As they say, “An apple a day keeps the doctor away.” These fruits are high in vitamins, fiber, and antioxidants which work hand in hand to boost your immune system.
They’re also very filling which makes them one of the most healthy foods to eat in between meals. Plus, patients suffering from diabetes will be happy to know that apple’s fructose has little to no effect on blood sugar levels.
How to eat: Grab the apple, then take a large bite out of it. Just remember to wash it first.
If you think apples have too many calories, then opt for some delicious strawberries instead. These sweet little treats are low in calories and carbs but have as many vitamins and minerals as other healthy diet foods.
How to eat: You can eat them raw or mash them into a paste-like form before spreading on your toast.
Are you suffering from unhealthy pH levels? Then, you might want to try eating more lemons.
On their own, lemons are acidic. But once the body metabolizes them, they become an alkalizing superfood.
Incorporate them into your diet for a better pH balance.
How to eat: Squeeze the juice on your favorite foods or mix into some alkaline water to maximize its alkalizing benefits.
Alkalizing Definition: The ability to treat a specific body/entity with its alkaline properties.
Almost every list of healthy foods on the internet has a spot for broccoli. That’s because they’re a compact source of fiber, vitamin C, and vitamin K.
Plus, compared to other veggies, broccoli has a lot more protein. This is the perfect side to eat along with protein-packed meals such as chicken, beef, or fish.
How to eat: You can opt to eat it raw or boil until it softens.
Cucumber is one of the most popular healthy foods to eat every day for fitness buffs who want to lose weight. They mostly contain water, which makes them very low in carbs and calories.
How to eat: You can slice them into pieces before mixing them in with your favorite dishes. These also go well with lemon-infused alkaline water.
What makes garlic one of the healthiest foods to mix into your meals is its allicin content. It’s a bioactive compound that naturally improves your immune system’s defenses.
How to eat: Smash and dice these, and then mix them into your everyday meals.
Plenty of fitness buffs who want to cut down on weight replace their carbs with cauliflower rice. It’s one of the most versatile and healthiest vegetables you can use in different recipes.
How to eat: Steam and cut the cauliflower into pieces before mixing them in with your favorite dish.
11. Kale Leaves
Kale leaves are underrated healthy foods. In fact, they have only gained traction in recent years.
The reason you should eat more kale is its high nutritional value. Each leaf contains heaps of vitamin C, vitamin K, and fiber, among others.
How to eat: Add kale leaves to your favorite salad for a delightful crunchy twist.
Gym-goers who want to trim down their body fat should start eating more carrots. Despite carrot’s low caloric value, each crunchy stick of carrot contains heaps of beneficial vitamin K, potassium, antioxidants, and fiber.
How to eat: You can eat them raw, pulse into a smoothie, or mix into your favorite salad.
You might have hated eggplants as a kid, but you should know that these are one of the world’s healthiest foods. It has antioxidants, vitamin C, and fiber to maintain peak immune system performance.
Plus, consuming the red-blue pigment anthocyanin in eggplants is an effective way to combat high blood pressure levels.
How to eat: Slice them into pieces, and then fry, grill, or steam the eggplant portions.
It doesn’t matter if you want to consider tomato a fruit or vegetable. What matters is its high nutritional value.
In fact, studies suggest that its antioxidant properties might be able to prevent the development of cancer tumors and cardiovascular diseases.
The next time you eat a burger, don’t take out the tomato slices. Actually, you might want to consider ditching the burger instead.
How to eat: Slice into multiple pieces, and then mix in your favorite salad for a juicy delight.
This power-packed vegetable has enough vitamins, fiber, riboflavin, phosphorous, and potassium to keep you energetic throughout the day.
Plus, what sets squash a notch above the rest is its high manganese content. This mineral is responsible for keeping your bones strong and helping the body process fats and carbs much faster.
Squash is definitely something you need to eat if you want to replace your pudgy fats with lean muscle mass.
How to eat: You can make squash-based soups and meals by mixing in other nutritious veggies.
If you’re watching your blood sugar levels, then you might want to eat more asparagus (despite how bad it makes your urine smell).
Apart from its high nutritional value, the trace mineral chromium supports insulin in transporting glucose from the bloodstream to your body cells. As a result, you effectively maintain normal blood sugar levels.
How to eat: Use as the main ingredient to make asparagus soup.
17. Bell Peppers
Are you looking for a quick and affordable way to add more nutrients to your meals? Then opt to mix in some spicy bell peppers.
These are one of the cheapest healthy foods you can buy in your local grocery store. Just a few slices will already boost your favorite meal’s vitamin C and antioxidant properties.
How to eat: Slice into bite-sized pieces, and then use it to top off your favorite meals.
18. Iceberg Lettuce
Iceberg lettuce is low in calories and carbs because it’s mostly made of water. Despite that, it still offers loads of vitamin C, potassium, and folate your body can use to strengthen the immune system.
Eating lettuce is a light and easy way to lower your body fat percentage without compromising on your daily nutritional requirements.
How to eat: You can mix them in salads or boil them in a soup dish.
19. Greek Yogurt
Greek yogurt offers different benefits for fitness buffs.
First, its high protein content helps sustain muscle mass and speeds up your metabolic rate. Second, Greek yogurt contains plenty of beneficial probiotics that help strengthen the immune system.
With a healthy body, inside and out, you can challenge yourself to reach new heights without fearing illnesses or injuries.
How to eat: Pop open a package and eat the contents with a spoon.
20. Whole Milk
Whole milk is perfect for gym-goers who want to pack on muscle mass or gain a bit of weight.
Each glass of whole milk has enough protein, healthy fats, vitamins, minerals, and calories to make even skinny guys start bulking. If you’re on the heavier end of the scale, you might want to switch to non-fat milk which has less calories.
How to eat/drink: Just pour the milk in a glass and chug it until the last drop. You can also cook dairy-based meals that make use of whole milk.
21. Whey Protein
By downing a glass of whey protein, you raise your protein intake without increasing the amount of calories you consume.
Perhaps the best time to down a glass of whey is around 30 minutes after your workout. During that 30-minute time frame, the body switches from a catabolic state to an anabolic one. That means your muscles need enough nutrients to support muscle recovery.
How to eat: Mix a scoop or two together with water in a shaker bottle. You can also opt to follow protein shake recipes using other healthy foods and fruits.
22. Cottage Cheese
Cottage cheese is an excellent source of protein, calcium, and other minerals. Its delicious sweet, salty taste and high nutritional value make it among the most common healthy foods athletes use when maintaining body weight.
Consuming a few spoons of this fresh cheese curd is exactly what you need to build muscle mass, boost energy levels, and improve bone strength.
How to eat: Mix a spoon or two with your favorite healthy foods or eat it on its own.
Meat and Fish
23. Chicken Breast
Chicken breast is a great source of protein that’s low in calories and fats. It’s an age-old staple fitness buffs use to sustain muscle mass and support fat loss.
Feel free to pair chicken breast with healthy foods such as brown rice or sweet potatoes for your carb consumption. Try to avoid replacing chicken breast with fatty cuts if you really want to shed off some weight.
How to eat: To retain its nutritional value and prevent adding any excess fat, opt to boil or grill your chicken breast rather than frying it.
24. Lean Beef
Lean, unprocessed, naturally sourced beef is one of the healthiest food choices you can make.
Its high protein content makes it an effective alternative to chicken breast. If you’re on a low-carb diet, you can source your energy from fatty cuts of meat rather than simple carbohydrates.
How to: Grill your slab of meat for a thick, juicy, delicious steak.
25. Lamb Meat
These might be a bit expensive, but they’re definitely worth every single penny.
Grass-fed lamb meat is high in protein and omega-3 fatty acids your body can use as a sustainable source of energy. This is perfect for days where you feel sick of eating the same chicken and meat on a daily basis.
How to eat: Grill the lamb meat or follow a recipe that makes use of it.
Learn the foods you should eat every day in this video from Howcast:
These are just some of the top healthy foods to buy. To maximize the benefits of these items, try combining them to create a well-balanced diet of protein, carbs, healthy fats, vitamins, and minerals, among others.
Instead of following absurd fad diets, making small, effective, and healthy lifestyle choices is the better way to achieve a tight physique. Ditch the junk, get off your ass, and start making better food choices today, no excuses!
What healthy foods do you usually eat? Share your diet with us in the comments section down below!