Ultimate List of Healthy Foods

The Best List of Healthy Foods On The Web…

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Check out our ultimate list of healthy foods and start eating more of these daily to achieve optimal health and appearance.

Chapter 1. With New Healthy Foods Being Added To The List All The Time!

Why a list of healthy foods?

Well, even though we all have a basic idea and knowledge about what foods are healthy and what foods are unhealthy it is always useful to have a list to refer to an act as a reminder.

In the video below Heather from www.healthyeatingstartshere.com shares some great advice for how she goes grocery shopping, the foods that made her list of winners, and her strategies that she uses to ensure she eats healthy.

One of the good points she brings up is the fact that if you store unhealthy foods in your house, you are going to eat them… it’s only a matter of when.  So if you are ready to get serious about eating heathy foods then you really need to throw out or give away your junk food.  This way you won’t have any choice but to eat healthy foods if that is all you have access too.

Included on this list are foods that have many beneficial qualities such as high vitamins, minerals, phytonutrients, fiber, essential fatty acids, and other things.

The key shared element of all foods here is that these foods are all nutritionally dense foods.  What is nutritionally dense food?  It is simply a food that has a very high nutritional to caloric ratio.  By eating these foods you are getting the most “bang for your buck” in terms of nutrients to caloric ratio.

Something a lot of people don’t realize is that it is not only the receptors in your stomach that tell you to stop eating by signaling a feeling of fullness.  Your brain also sends you signals “being full” when it senses that it has acquired all the necessary nutrients for your body to function.

So if you are only counting calories you are taking the wrong approach to dieting.  Real dieting involves properly nourishing your body.  And properly nourishing your body is more about the micro nutrients (vitamins, phytonutrients, minerals) than the macro nutrients (protein, carbs, fats, fiber.)

For example, spinach, kale, and other green leafy vegetables have tons of nutrients and are very low calorie.  Therefore, you can eat less calories of such foods and still reach a feeling of satiety because your body can receive the nutrients it needs through less calories than other types of food.

And this leads to the king of fat loss without feeling hungry… caloric restriction.  Additionally, by ensuring your body is full of the micronutrients it needs you will feel better and have less hunger cravings while you are losing weight.

Keep all that in mind when hit up the grocery store next and you will be well on your way to a slimmer and more cut body.

Chapter 2.

Vegetables

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Eat more vegetables from this list of healthy vegetables and get more of the nutrients your body needs

Vegetable tend to be the most nutrient dense foods out of all they types of food.  They have many phytonutrients that science has not yet even discovered or extensivel studied.  More and more of these phytonutrients are being discovered to have healing properties and are essential to optimum health.  Try to get different vegetable with different colors each day as a way to ensure you get a complete spectrum of nutrients.

  • Asparagus
  • Avocado
  • Beet
  • Bell pepper
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumbers
  • Eggplant
  • Fennel
  • Garlic
  • Green beans
  • Green peas
  • Kale
  • Leeks
  • Mushrooms (Crimini)
  • Mushrooms (Shiitake)
  • Mustard greens
  • Olives
  • Onions
  • Potatoes
  • Romaine lettuce
  • Sea vegetables
  • Spinach
  • Squash, summer
  • Squash, winter
  • Sweet potatoes
  • Swiss chard
  • Tomatoes
  • Turnip greens
  • Yams

Grains

  • Barley
  • Brown rice
  • Buckwheat
  • Corn
  • Millet
  • Oats
  • Quinoa
  • Rye
  • Spelt
  • Whole wheat

Beans & Legumes

  • Black Beans
  • Dried Peas
  • Garbanzo Beans (Chickpeas)
  • Kidney beans
  • Lentils
  • Lima beans
  • Miso
  • Navy beans
  • Pinto beans
  • Soybeans
  • Tofu and Tempeh

Fruits

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Our list of healthy fruits provides you plenty nutritious snacks to replace junk-food sugar filled treats.

  • Kiwis
  • Lemon/Limes
  • Oranges : Lot of vitamin C
  • Papaya
  • Pears
  • Pineapple
  • Plums
  • Pomegranates
  • Prunes
  • Raisins
  • Raspberries
  • Strawberries
  • Watermelon

Nuts and Seeds

  • Almonds
  • Brazil Nuts : Rich in the mineral selenium which is good for your skin and optimizing your hormones.
  • Cashews
  • Chia Seeds
  • Flaxseeds
  • Peanuts
  • Pumpkin seeds : Great source of zinc
  • Sesame seeds
  • Sunflower seeds : High in vitamin E, protein, and decent amount of fiber
  • Walnuts : Great source of zinc and healthy Omega Fatty Acids

Herbs, Spices, Teas, and Others

  • Basil
  • Black Pepper
  • Cayenne Pepper
  • Chili Pepper :
  • Cilantro – Coriander Seeds :
  • Cinnamon :
  • Cloves :
  • Cumin Seeds :
  • Dill
  • Ginger
  • Green Tea
  • Mustard Seeds
  • Oregano
  • Parsley
  • Peppermint
  • Rosemary
  • Sage
  • Thyme
  • Turmeric
  • Water

Eat the Following Foods Sparingly For Optimal Health

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These are not only healthy diet foods but simply healthy foods that you should eat on a regular basis

Contrary to popular belief, there is more and more evidence showing that you can get all of the nutrients you need from a nutrient rich plant based diet.  People can even get all the protein they need from plant based food despite the massive marketing to lead the public to believe otherwise.

There have been more and more studies of societies (most of them native cultures) who live on an entirely plant based diet and they virtually no heart disease, diabetes, breast cancer, or prostrate cancer leading researchers to conclude that such maladies are brought about in large part due to our nutritionally shallow diets.

You thought meat was good for you because of the protein and amino acids in it?  I would recommend reading about the China Study before you decide to keep believing something you may have not dug into very deeply.  You only get one body, it’s worth the effort to learn how to feed it right.

That being said if you have to eat meat, dairy, or sweets, do so sparingly and learn which ones may have the most beneficial qualities.

Seafood

Many types of seafood has beneficial omega 3 fatty acids.  However, keep in mind that seafood can also contain high levels of toxic medals.  If you like seafood, stick to wild caught as the farm raised “sea food” often has higher levels of these toxic metals than the wild caught seafood.  Another alternative to getting the omega 3 fatty acids is through supplementing with fish oil (animal source) or krill or algae oil (plant-based).

  • Cod
  • Halibut
  • Salmon
  • Sardines
  • Scallops
  • Shrimp
  • Tuna

Eggs & Dairy

  • Cheese, grass-fed
  • Cow’s milk, grass-fed
  • Eggs, pasture-raised
  • Yogurt, grass-fed

Poultry & Lean Meats

There is increasing evidence from studies coming out showing that meat based foods should be eliminated for cardiac and vascular health amongst other reasons. However if you do chose to eat meat it should be eaten sparingly with a focus on plant based foods.  Also if possible eat free range, grass-fed, organic meat as it is much healthier than the steroid-laden alternatives.  Remember if you spend more money on healthy food, you will pay less in health care costs.

  • Beef, grass-fed
  • Chicken, pasture-raised
  • Lamb, grass-fed
  • Turkey, pasture-raised

Natural Sweeteners

  • Black Strap Molasses
  • Honey
  • Maple Syrup

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