Food list for healthy body


Eating a variety of nutritious foods, including fruits, vegetables, nuts, seeds and lean proteins, can help your overall health. 

Many food healthy diet are delicious. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you’ll have meals that are colourful, versatile, and good for you.

Drink 8 to 12 cups of water daily. 

Dark green vegetables

Eat dark green vegetables at least three to four times a week. Good choices include broccoli, peppers, Brussels sprouts, and green vegetables like kale and spinach. 

Whole grains

Eat whole grains at least two or three times a day. Look for whole wheat flour, rye, oatmeal, barley, amaranth, walnuts, quinoa or multigrain. A good source of fibre is 3 to 4 grams of fibre per serving. A great source contains 5 or more grams of fibre per serving. 

Beans and lentils

Try to eat bean-based meals at least once a week. Try adding lemons to soups, stews, casseroles, salads and dips with beans and lentils, or eat them plain. 


Try to eat fish two to three times a week. One serving contains 3 to 4 ounces of cooked fish. Salmon, trout, herring, bluefish, sardines and tuna are good choices.


Include two to four fruits in your healthy food for dieting every day. Try eating berries like raspberries, blueberries, blackberries and strawberries. 

Winter Squash

Eat butternut and acorn squash as well as other dark orange and green vegetables like sweet potatoes, cantaloupe and mango. 


25 grams of soy protein per day is recommended as part of a low-fat diet to help lower cholesterol levels. Try tofu, soy milk, edamame soybeans, tempeh, and textured vegetable protein (TVP). 

Flaxseeds, Nuts and Seeds

 Add 1 to 2 tablespoons of flax or other seeds to meals daily or add a moderate amount of nuts – 1/4 cup – to your daily diet. 

Organic Yoghourt

Men and women ages 19 to 50 need 1,000 mg of calcium per day, and those 50 and older need 1,200 mg of calcium. Eat calcium-rich foods such as nonfat or low-fat dairy three to four times a day. Include organic options.


Apples contain fibre, vitamin C and many antioxidants. They are very filling and make a perfect snack when you get hungry between meals 


Avocados are different from other fruits because they are very high in eating healthy and nutrition fats. They are not only creamy and delicious but also rich in fibre, potassium and vitamin C. Add mayonnaise in place of avocado as a salad dressing, or spread on toast for breakfast. 


Bananas are a good source of potassium. They contain high amounts of vitamin B6 and fibre and are convenient and portable.

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