A good food to eat healthy can be anything that you enjoy and that is healthy for you. Some good foods to eat include fruits, vegetables, lean meats, whole grains, and low-fat dairy products. Try to make sure that the majority of your food comes from these categories.
Watermelon
Watermelon contains high amounts of lycopene, a carotenoid antioxidant, and several B vitamins including thiamine, niacin, folate, vitamin C, pantothenic acid, riboflavin, and vitamin A. These antioxidants are responsible for maintaining cardiovascular function, strengthening bones, and reducing risk of cancer.
Avocado
Avocados have been linked to weight loss due to its low glycemic index (GI) level, meaning that it releases glucose slowly into the blood stream. Furthermore, avocados are rich in monounsaturated fatty acids that help lower cholesterol.
Spinach
Spinach is a great way to get green leafy vegetables in your diet. It's loaded with fiber, iron, calcium, and vitamin K.
Salmon
Salmon is full of omega-3 fatty acids, protein, and vitamin D. Omega-3's fight inflammation, reduce triglycerides and increase HDL (good cholesterol). Plus, they're really delicious!
Blueberries
Blueberries are filled with anthocyanins, flavonoids that provide powerful disease fighting compounds. Anthocyanins inhibit tumor formation and may prevent diabetes by reducing oxidative damage. They also protect against heart disease by preventing LDL oxidation.
Tomatoes
Tomatoes are packed with lycopenes, powerful phytonutrients that can lead to weight loss. Lycopenes improve insulin sensitivity, protecting cells from free radical damage and helping to promote hormone balance.
Bananas
Bananas have been shown to increase focus and concentration, and give you a sense of satisfaction after eating them. Bananas also contain tryptophan, an amino acid associated with mood and mental clarity.
What are 7 healthy eating tips?
Drink lots of water
We’re not just talking about eight glasses here; we’re talking 20+ ounces per day. When our bodies aren’t getting enough fluids, they start to dehydrate. And dehydration is the number-one nutritional problem in America today. Dehydration makes us tired, irritable, constipated, and generally unhappy. On top of that, we lose precious vitamins and minerals. A study conducted at Washington State University found that most Americans don’t get nearly the amount of water that their bodies need. In fact, only about half of American adults drink enough water each day to satisfy thirst. But drinking less than that isn’t good either. Excessive dehydration causes muscle cramps, headaches, dizziness, dry skin, and even death. So, if you want to stay healthy, hydrated, and happy, then drink plenty every day!
Eat fruits and vegetables
Fruits and vegetables are packed with natural sugar. If you eat them regularly, you won’t have to rely on those empty calories that cause weight gain and heart disease—and you’ll feel healthier and happier, too. Plus, many foods contain fiber, which keeps things moving smoothly through your digestive system. Fiber helps keep the digestive tract clean, removing toxins along the way.
Eat whole grains
Whole grains make everything taste better and help keep you feeling full longer. That’s why doctors recommend a high-fiber diet, especially for diabetics. Whole grains may protect against cancer, diabetes, obesity, and depression. You can enjoy whole grain products in breads, cereals, crackers, pastas, rice, tortillas, oats, and more. Just watch out for processed foods that add extra sugar or salt. As always, moderation is key.
Cut back on fat
Fat doesn’t necessarily make you fat. Most of the body’s fats (like the kind in butter, cheese, bacon, olives, nuts, and oil) are actually helpful. Fat fills you up and gives your brain something to use while you’re sleeping. It also helps make hormones like estrogen and testosterone. Too much fat, though, gets stored around the waistline and increases the risk of heart disease and certain types of cancer. Eating fewer fat calories seems to lower cholesterol levels naturally.
Avoid alcohol
Alcohol is a depressant, meaning that it lowers inhibitions and lowers the user's capacity for rational decision-making. Alcohol can also alter perception and judgment, interfering with memory and cognitive function. One of the best ways to avoid a hangover is to drink in moderation.
Enjoy some chocolate
Chocolate contains phenylethylamine, often called “the pleasure chemical.” Chocolate releases dopamine, serotonin, and endorphins, which give you feelings of happiness and well-being. Dark chocolate provides greater amounts of antioxidants than milk chocolate does, and cocoa contains flavonoids that may reduce the risk of cardiovascular disease.
Have fun
Life should never become a routine of strict rules and regulations. Learn to enjoy yourself, do what you love, and find hobbies that bring joy to your life. Stress builds up over time, and you might notice higher blood pressure, fatigue, insomnia, and mood swings. Happiness is free, so take advantage of it.