An important part of a healthy diet is consuming everything in moderation. This means allowing yourself to enjoy foods that might not be as nutritious on certain occasions while ensuring you have a healthy, well-rounded diet the rest of the time. But just what are those foods to include in your daily diet? Today, we’re going to tell you more about them so you can ensure you’re eating a well-balanced and nutritious diet.
Which Foods to Include in a Daily Healthy Diet
We’re going to break down the foods you should include in your daily healthy diet into different groups. That way, you can pick and choose the options you like best.
Lean protein
Lean protein is an essential component of a healthy diet. Protein is one of the building blocks of life. It provides you with energy and also helps build and maintain muscle mass, among other important functions.
According to the USDA, most adults need at least 5–7 ounces (oz) of protein each day.
Here are some lean protein options to choose from:
- Turkey breast
- Chicken
- Tofu
- Eggs
- Peanut butter
- Lentils
- Salmon and other fish
Cruciferous vegetables
One reason it’s important to include cruciferous veggies as part of your healthy diet is because they contain glucosinolates. These can regulate cell pathways and genes and many studies suggest they could also have anticancer and anti-inflammatory effects. Not to mention, cruciferous vegetables are also a great source of fiber as well as many vitamins and minerals.
Here are some cruciferous vegetables to incorporate as part of your healthy diet:
- Brussels sprouts
- Broccoli
- Cauliflower
- Bok choy
- Cabbage
- Radish
Along with these cruciferous vegetables, be sure to include a wide variety of colorful vegetables and plant foods in your healthy diet.
Olive oil and nuts
Olive oil and most nuts are wonderful sources of healthy fats that are essential to our health. But being good sources of healthy fats aren’t where their benefits stop.
Did you know nuts are also an excellent source of essential minerals, including calcium, magnesium, and zinc? As for olive oil, it’s rich in polyphenols found in olives. These act as antioxidants which are responsible for helping to protect the body from oxidative damage.
Berries
Not only are they a deliciously sweet treat, but berries are also a wonderful food to include in your daily healthy diet essentials. Including berries in your diet can help ensure you’re meeting your daily nutrient goals. This includes getting adequate vitamin C, folate, and phytochemicals.
Some of your best, most nutrient-dense options to consider include:
- Strawberries
- Cranberries
- Raspberries
- Blueberries
- Blackberries
It’s also helpful to choose fresh or frozen berries over dried berries. The fresh or frozen varieties keep far more of their phytonutrients.
Moderation is Part of a Healthy Diet
It’s tough to eat all of these foods every single day. But if you can choose a combination of these healthy diet essentials and make sure you’re incorporating a variety of them into your regular eating schedule, you can be sure you’re getting a comprehensive mix of vitamins, nutrients, and other building blocks of health!