Health Foods

Ten Most Healthy Foods

What is a "Healthy Diet"? The Dietary Guidelines describe a healthy diet as one that:

Emphasizes 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.

The following food choices are a dietitian's dream foods, the cream of the crop, nutritious and delicious. The ten most healthy foods that should be in all healthy eaters kitchens, because they contain such a wealth of disease-fighting substances.

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. Experts are quick to point out that variety is the spice of life. And ideally, these nutritious nibbles should replace other less healthful foods, for example when eating out, helping you to cut calories while boosting the nutrition in your diet.

Ten Most Healthy Foods

1. Berries

Reach for berries for a powerful dose of health-protecting antioxidants. According to a U.S. Department of Agriculture study, 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

Grandma urged us to start the day with a bowl of oatmeal for a healthy breakfast, but did she have any idea that the 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.

Enjoy at least three servings a day of whole-grain goodness: whole wheat; barley; rye; millet; quinoa; brown rice; wild rice; and whole-grain pasta, breads, and cereals. The daily recommendation for fiber is 21-38 grams, depending on your sex and age, according