What are the healthiest foods to eat weekly? I like to have salmon, avocado, lots of veggies and fruits. Just wondering what is the most nutritional and Healthiest food to indulge and eat?
whole and minimally processed/unprocessed foods, preferably locally-sourced and produced in sustainable ways which respect the environment, land and the food itself - no pesticides, no livestock confinement, no large-scale monocultures and so on
electing particular foods as being “healthiest” is usually not only wrong in itself (because they are not healthier) but tends to produce unexpected disruptions of all kinds and the foods you listed present interesting examples of these disruptions. sometimes the increase in demand leads to questionable production practices such as fish farming (as happens with salmon), which ironically tends to diminish the nutritional value when compared to wild-caught; in other circumstances, these changes in preferences might mess with prices in the developing countries where these foods are native from and turn a staple into a luxury (avocado in particular is native to Mexico and I’ve heard of other latin americans complaining about increases in prices)
just eat fresh food native to where you live
1. Sweet Potatoes
Sweet potatoes are nutritional superstars. They’re loaded with carotenoids and are a good source of potassium and fiber. Toss sweet potato wedges with a bit of olive oil and roast until tender and lightly browned. Sprinkle with a spice or two, such as cinnamon or chili.
2. Mangoes
About a cup of mango supplies 100% of a day’s vitamin C, one-third of a day’s vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber. Bonus: they’re irresistible. And don’t miss out on the smaller, sweeter Honey mangoes—also called Champagne, Manila, or Ataulfo—in season from March to June.
3. Plain (0%) Greek Yogurt
Fat-free (0%) unsweetened greek yogurt has a pleasant tartness that’s a perfect foil for the natural sweetness of berries, bananas, or your favorite whole-grain cereal. It’s strained, so even the 0% fat versions are thick and creamy. And the lost liquid means that the yogurt that’s left has twice the protein of ordinary yogurt (but less calcium)—about 15 grams in 5 ounces of plain 0% greek yogurt.
4. Broccoli
It’s loaded with vitamin C, carotenoids, vitamin K, and folate. Steam until it’s bright green and just tender. Add a sprinkle of parmesan cheese and a spritz of fresh lemon juice. Or try one of these ideas from our Healthy Cook, Kate Sherwood.
5. Wild Salmon
Fatty fish like salmon, which are rich in omega-3 fats, may help reduce the risk of heart attacks and strokes. And many sources of wild-caught salmon are more sustainable than farmed salmon. Tip: keep a few pouches of salmon in your pantry. Pouches are easy (no draining!) and are typically wild-caught salmon.
6. Oatmeal
Whether it’s quick, old-fashioned, or steel-cut, oatmeal makes a hearty whole-grain breakfast. Each ½ cup (dry) of plain rolled oats has 4 grams of fiber, and roughly half is the soluble kind that helps lower cholesterol. Top your cooked oatmeal with toasted almond slivers and bananas instead of sugar or salt. Or try a diced apple with cinnamon and raisins or diced pear with walnuts and nutmeg.
7. Garbanzo Beans
All beans are healthy beans. They’re rich in protein, fiber, copper, folate, iron, magnesium, potassium, and zinc. But garbanzos stand out because they’re so versatile. Look for no-salt-added varieties, like Whole Foods 365, in cartons. Add a handful to your tossed salad, or stir them into your vegetable stews, curries, and soups.
8. Watermelon
Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one-third of a day’s vitamins A and C, a nice shot of potassium, and a healthy dose of lycopene for only 90 fat-free, salt-free calories. And when they’re in season, watermelons are often locally grown, which means they may have a smaller carbon footprint than some other fruits.
9. Butternut Squash
Steam a sliced squash or buy peeled, diced butternut squash that’s ready to go into the oven, a stir-fry, or a soup. It’s an easy and satisfying way to get lots of vitamins A and C and fiber.
10. Leafy Greens
Don’t miss out on powerhouse greens like kale, collards, spinach, mustard greens, and Swiss chard. These standout leafy greens are loaded with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, and fiber. Sauté in a bit of olive oil with minced garlic and season with ground black pepper and red wine vinegar.
You know what I hate to eat the most, but is the most nutrient dense food? Fucking Kale. Actually tastes like what people think most vegetables taste like (dirt) but provides you with a lot of good nutrients.
Eating beans is also a really good idea as well. Sweet potatoes, broccoli. Just have a colorful palette of food, with a different fruit and veggie daily and you’ll be eating a fairly balanced, healthy diet.
Note: quality of nutrition >> Calorie value.
Animal foods: Liver, heart, glandulars (extreme but if you like it, great), eggs (would recommend diversifying your eggs there’s duck as an example), high quality Yogurt (greek yogurt or regular, it makes little to no difference), low pollutant fish and seafood, lamb, real cheese… basically most animal foods are great if they’re good quality and aren’t processed.
Plant foods: quinoa, coconut milk (that better be just water and coconut), mushrooms, Chickpeas and kidney beans, raisins, walnuts, Spinach (but can be bad for some people), potatoes (sweet potatoes are overhyped), Oats, Brussels sprouts (try having the roasted, makes them amazing), Apple Cider Vinegar (amazing stuff for digestive health), Golden Del Apples, Bananas, Blueberries. It varies from person to person but I basically consume around those.
I’m a newbie in this subreddit so excuse the stupid question but I’ve tried super healthy diets, and not so healthy diets… and I don’t feel a difference.
If I spend a month eating avocado, lots of salads, high quality protein. I can’t tell how it’s different than another month where I eat cheeseburgers mixed with healthy foods here and there. Either way, as long as I eat in moderation there’s no difference to my weight, mood, or anything else… so why are we advised to eat healthy foods rather than just eating healthily?