What Foods Should I Eat?

What Foods Should I Eat?

Note: The following information, in my opinion, is useful for people of all ages in general. If you have medical conditions, please consult your doctor on diet recommendations.

Choose Nutrient-dense Foods

To eat well, it's best to choose a mix of nutrient-dense foods every day. Nutrient-dense foods are foods that have a lot of nutrients but relatively few calories. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

Plan your meals and snacks to include
  
1. Fruits and vegetables

2. Grains, especially whole grains

4. Low-fat or fat-free dairy products

5. Seafood, lean poultry and meats, beans, eggs, and unsalted nuts

6. Limited amounts of solid fats. Consume less than 10 percent of calories from saturated fats. Keep intake of trans fats as low as possible.

7. Limited amounts of cholesterol, salt (sodium), and added sugars.

Info source: http://nihseniorhealth.gov/eatingwellasyougetolder/choosenutrientdensefoods/01.html

Some nutrient-dense foods (From Harvard University)

Info source: 

http://www.health.harvard.edu/healthbeat/are-you-getting-essential-nutrients-from-your-diet

Some nutrient-dense foods

Avocados

Chard, collard greens, kale, mustard greens, spinach

Bell peppers

Brussels sprouts

Mushrooms (crimini and shiitake)

Potatoes (white or sweet)

Cantaloupe, papaya, raspberries, strawberries

Yogurt

Eggs

Seeds (flax, pumpkin, sesame, sunflower)

Beans (garbanzo, kidney, navy, pinto)

Lentils

Peas

Almonds, cashews, peanuts

Barley, oats, quinoa, brown rice

Salmon, halibut, cod, scallops, shrimp, tuna

Lean beef, lamb, venison

Chicken, turkey