Top 15 healthy foods for your diet

An excellent way to help the body stay strong and in optimal condition is to eat a correct diet, complete with healthy foods, and accompanied by regular physical activity. Diet can influence people’s body health, mood and energy level, so it is important to eat foods through which the body obtains the nutrients it needs3.

Here are 15 healthy foods as examples:

Discover what healthy foods are, named after the nutritional properties they contain, and those that you could easily add to your diet!

Remember that, to achieve a correct diet, it is recommended to include at least one food from each of the food groups in each main meal. These are: preferably whole grain cereals, legumes and foods of animal origin, as well as fruits and vegetables4.

  • Salmon
  • Tomato
  • Egg
  • Milk
  • Asparagus
  • Apple
  • Oatmeal
  • Avocado
  • Almonds
  • Green vegetables
  • Parsley
  • Grenade
  • Blackberries
  • Chard
  • Carrot


This fish contains significant amounts of Omega 3 and vitamins. Its intake can help reduce cholesterol levels as well as the risk of arrhythmia1.


One of the qualities of this vegetable is that it has a large amount of water, in addition to being a source of important minerals and vitamins that have been characterized by their contribution in diuretic power and therefore, its regular consumption can contribute to cleaning the blood5,4 .


Eggs are an extraordinary source of protein9 and provide important vitamins that can help generate energy6.


Milk is a rich source of calcium. Its frequent consumption in low-fat versions is considered important to help build and protect bones7.


Asparagus is a low-calorie vegetable rich in fiber, minerals and vitamin E. They can support heart health and increase intestinal flora8.


This fruit is a good source of both soluble and insoluble fiber, so its consumption is recommended, including the peel, and it also contains nutrients with an antioxidant function9.


Oats are a source of fiber, which can help in the digestive process. Likewise, it is a source of protein, vitamins and minerals, such as complex B, E and Zinc, the last two considered nutrients with an antioxidant function. The daily intake of oatmeal can help reduce blood cholesterol levels10,11,12.


Avocado is a rich source of monounsaturated fats, a type of dietary fat beneficial to health. Avocados are also rich in vitamins B, K and E and are a source of fiber. Its regular consumption can help to lower blood cholesterol levels5.


Almonds are another example of healthy foods that we can integrate into our daily diet. They are a source of protein, dietary fiber, magnesium and phosphorus. Protein is the main functional and structural component of each cell in the body, so its regular consumption can be beneficial for the body13.

Green vegetables

Green vegetables, such as spinach or arugula, are an important source of nutrients. They provide minerals such as zinc, phosphorus, potassium, iron and manganese. They are also a sources of fiber and vitamins4.

  • To obtain some benefit, it is recommended to include these foods in a correct diet and regular physical activity.


Originally from Sardinia, it has been known since ancient times, although in its beginnings it was used only as an ornament to honor the deceased. It was not until the middle Ages when it began to be used in the kitchen. In fact, it became so popular that it gave rise to the expression “to be everywhere, like parsley.”

Although it seems superfluous, this seasoning has: a high content of vitamin C, flavonoids with antioxidant, anti-inflammatory and diuretic action, and a vasodilator and toning essential oil. It is also a fundamental source of vitamin K, useful to promote blood clotting, prevent and even treat osteoporosis, and protect against possible heart attacks. All these properties are present in fresh parsley, but most are lost in the dry. Finally, it has aliening, a substance used in natural medicine against asthma, insomnia and neuralgia.


Native to South Asia, Persia, and Afghanistan.

Low in calories, with astringent and anti-inflammatory properties, it is ideal for cleansing and slimming diets. In addition, grenade is rich in potassium.

and recent studies ensure that pomegranate seed extract produces a decrease in blood glucose levels, which makes it ideal for diabetics.


They are the fruit of the mulberry, a tree native to Ancient Persia, and which is also the origin of silk. In fact, in ancient China only royalty could cut its leaves, which were also used to make exquisite infusions.

Nutritionally speaking, blackberries contain a substance, pterostilbene, which helps reduce cholesterol and diabetes. But the most valuable thing about this fruit is its natural pigments (anthocyanosides and arytenoids) that strengthen the human immune system and delay aging.


Native to Asia, they have been consumed since ancient times. The Assyrians cultivated them as early as 800 BC. C.

It is a very complete food, with high calcium content, for which it should be a must in the diet of pregnant women, the elderly, children and athletes. In addition, the lute in it contains prevents heart attacks and strokes.


Native to Eurasia and North Africa, it contains a large amount of fiber. But its main contribution is vitamin A, important for the functioning of the retina and the condition of the skin. It also highlights its b-carotene, which prevents some types of cancer and cardiovascular diseases.

This is the best way to lose weight in a week

We expose and give you the necessary tricks so that in a week you can lose weight without making great sacrifices

If what we want is to lose weight, we must stop nonsense and be very clear about the three key premises: Metallization, diet and exercise. If you follow these guidelines in just seven days you will see how we can lose weight up to two kilos. Everything will depend on the desire and effort we put into it, but if we want to continue losing weight we must have great psychological strength.

Ignore fad diets or miracle products. The only miracle that exists to lose weight is we. We have to keep a cool head and be aware that we must burn more calories than we consume.

To lose weight, we must burn at least 500 more calories a day than we consume. Therefore, we must introduce different changes in the way we eat, move more and we will realize that in a few weeks we have lost those kilos that we have so much excess.

Exercise to lose weight

A good diet should be complemented with a minimum of half an hour of cardio a day. If you are not used to doing sports, it will be enough for you to move a little and walk an hour a day at a good pace. This will help us lose 350 calories an hour.

In case we are sports people, half an hour a day will be enough. 8 minutes of warm-up, 15 of interval exercise during which you alternate 1 minute of vigorous exercise with 1 slower and seven minutes of calm down.

Try to gain muscle, because the more muscle you have, the more calories you will burn. For this reason, we propose a simple exercise plan, which should be followed three times a week, doing 3 sets of some repetitions of each of the following movements:

  • Money
  • Squats
  • ABS

With these exercises, the help of a healthy diet and our psychological strength, we can lose all the kilos that we set out to do. Of course, be very careful with the rebound effect in our diet, so if you decide to carry it out, try to maintain it over time and you will see how it ends up giving the desired results.

Question & Answer about healthy foods for your diet:

What are the recommended foods for a healthy diet?

Healthy eating for a healthy weight

Highlight the importance of fruits, vegetables, whole grains, milk, and fat-free or low-fat dairy products.

Include a variety of protein foods such as shellfish, lean meats, eggs, legumes (beans and peas), soy products, nuts, and seeds.

What is a correct diet?

Healthy Correct diet

It is a diet that meets the following characteristics: complete, balanced, safe, sufficient, varied and adequate. Varied, when foods from the same group are exchanged at different meals of the day.

How to lose weight fast and effective in a week?

  • It is forbidden to consume white bread and refined pasta.
  • Drink a lot of water.
  • More vegetables and more fruits, supplemented with eggs, fish, or lean meat.
  • Drink coffee an hour before exercising.
  • Eat only when you are hungry and need to eat. …
  • Don’t skip meals.
  • Forget the treats after eating.

The best diet to lose weight fast in a week works

Yes and it works very well. We give you the tool: our menu. You just have to:

  1. Download the menu that you will find at the end of the article.
  2. Fill your pantry with the ingredients that we propose.
  3. Choose the day you want to start.
  4. Take care of yourself by cooking for yourself.

With these examples, now you know which are the healthy foods that you can easily add to your diet, you just need the motivation to prepare them in endless delicious recipes!

About Tobibur Rahman

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