What Are Healthy Foods to Eat? 10 Easy Recipes & Benefits of Eating Healthy

Introduction

Eating a healthy diet is essential for living a healthy lifestyle. But what exactly constitutes as “healthy” food? Generally speaking, healthy foods are those that provide the body with essential nutrients such as vitamins, minerals, and macronutrients. These foods are typically low in sugar, salt, and saturated fat but full of fiber, vitamins, minerals, and other essential nutrients. In addition to providing essential nutrients, healthy foods can also help reduce the risk of certain illnesses and diseases. Eating a balanced diet of healthy foods helps ensure that your body gets all the nutrients it needs to stay healthy and function properly.

10 Easy to Make Healthy Recipes

Eating healthy doesn’t have to be complicated or time-consuming. Here are 10 easy and delicious recipes you can make at home:

Recipe 1: Grilled Salmon with Avocado Salsa

Ingredients: 2 salmon fillets, 1 avocado, 1/4 cup diced tomatoes, 1/4 cup diced red onion, juice from 1 lime, 1/4 teaspoon cumin, 1/4 teaspoon chili powder, 1/4 teaspoon garlic powder, 1/4 teaspoon sea salt, 2 tablespoons chopped fresh cilantro, olive oil.

Instructions: Preheat grill to medium-high heat. Brush salmon fillets with olive oil and season with cumin, chili powder, garlic powder, and salt. Grill salmon for 6-8 minutes, flipping halfway through. Meanwhile, prepare the salsa by combining avocado, tomatoes, red onion, lime juice, cilantro, and a pinch of salt in a bowl. Serve salmon with the avocado salsa on top. Enjoy!

Recipe 2: Quinoa Power Bowl

Ingredients: 1 cup cooked quinoa, 1/2 cup diced tomatoes, 1/2 cup diced cucumber, 1/4 cup diced red onion, 1/4 cup crumbled feta cheese, 1/4 cup chopped fresh parsley, 1 tablespoon olive oil, juice from 1/2 lemon, 1/4 teaspoon garlic powder, 1/4 teaspoon sea salt.

Instructions: In a large bowl, combine cooked quinoa, tomatoes, cucumber, red onion, feta cheese, and parsley. Drizzle with olive oil and lemon juice, then season with garlic powder and salt. Toss to combine. Serve warm or cold. Enjoy!

Recipe 3: Zucchini Noodle Stir Fry

Ingredients: 2 medium zucchinis, 1 tablespoon olive oil, 1/2 cup diced bell pepper, 1/2 cup sliced mushrooms, 1/4 cup diced red onion, 1/4 cup shredded carrots, 1/4 cup edamame, 2 cloves minced garlic, 1 tablespoon reduced-sodium soy sauce.

Instructions: Using a spiralizer or julienne peeler, create zucchini noodles. Heat olive oil in a large skillet over medium heat. Add bell pepper, mushrooms, red onion, carrots, and edamame. Cook for 5 minutes. Add garlic and cook for an additional minute. Add zucchini noodles and soy sauce. Cook for 3-5 minutes, stirring occasionally. Serve warm. Enjoy!

Recipe 4: Baked Sweet Potato Fries

Ingredients: 2 sweet potatoes, 1 tablespoon olive oil, 1/2 teaspoon garlic powder, 1/2 teaspoon paprika, 1/2 teaspoon dried oregano, 1/4 teaspoon sea salt.

Instructions: Preheat oven to 425 degrees F. Line a baking sheet with parchment paper. Cut sweet potatoes into thin fries. Place fries on the prepared baking sheet and drizzle with olive oil. Sprinkle with garlic powder, paprika, oregano, and salt. Toss to combine. Bake for 20-25 minutes, flipping halfway through. Serve warm. Enjoy!

Recipe 5: Roasted Garlic Cauliflower

Ingredients: 1 head cauliflower, 2 cloves garlic, 1 tablespoon olive oil, 1 teaspoon Italian seasoning, 1/2 teaspoon sea salt.

Instructions: Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Cut cauliflower into florets and mince garlic. Place cauliflower and garlic on the prepared baking sheet. Drizzle with olive oil and season with Italian seasoning and salt. Toss to combine. Bake for 25-30 minutes, stirring halfway through. Serve warm. Enjoy!

Recipe 6: Lentil Soup

Ingredients: 1 tablespoon olive oil, 1/2 cup diced onion, 1 clove minced garlic, 1 cup diced carrots, 1 cup diced celery, 1 cup green lentils, 6 cups vegetable broth, 1 bay leaf, 1/2 teaspoon dried thyme, 1/2 teaspoon dried oregano, 1/4 teaspoon sea salt, freshly ground black pepper.

Instructions: Heat olive oil in a large pot over medium heat. Add onion and garlic and cook for 3 minutes. Add carrots and celery and cook for an additional 5 minutes. Add lentils, vegetable broth, bay leaf, thyme, oregano, salt, and pepper. Bring to a boil, then reduce heat to low and simmer for 30 minutes. Serve warm. Enjoy!

Recipe 7: Chickpea Salad

Ingredients: 2 cans chickpeas (drained and rinsed), 1/2 cup diced red onion, 1/2 cup diced cucumber, 1/4 cup diced tomatoes, 1/4 cup chopped fresh parsley, 1/4 cup crumbled feta cheese, 2 tablespoons olive oil, juice from 1/2 lemon, 1/4 teaspoon garlic powder, 1/4 teaspoon sea salt.

Instructions: In a large bowl, combine chickpeas, red onion, cucumber, tomatoes, parsley, and feta cheese. Drizzle with olive oil and lemon juice, then season with garlic powder and salt. Toss to combine. Serve cold. Enjoy!

Recipe 8: Baked Falafel Patties

Ingredients: 2 cans chickpeas (drained and rinsed), 1/2 cup diced red onion, 2 cloves minced garlic, 1/4 cup chopped fresh parsley, 1/4 cup chopped fresh cilantro, 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1/2 teaspoon baking powder, 1/4 teaspoon sea salt, 1/4 teaspoon freshly ground black pepper, 2 tablespoons olive oil.

Instructions: Preheat oven to 350 degrees F. Line a baking sheet with parchment paper. In a food processor, combine chickpeas, red onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until combined. Form mixture into 8 patties. Place patties on the prepared baking sheet and brush with olive oil. Bake for 15-20 minutes, flipping halfway through. Serve warm. Enjoy!

Recipe 9: Overnight Oats

Ingredients: 1/2 cup rolled oats, 1/2 cup almond milk, 1/4 cup Greek yogurt, 1 tablespoon chia seeds, 1/2 teaspoon ground cinnamon, 1/4 teaspoon vanilla extract, 1 tablespoon honey, 1/4 cup fresh berries.

Instructions: In a mason jar or bowl, combine rolled oats, almond milk, Greek yogurt, chia seeds, cinnamon, vanilla extract, and honey. Stir to combine. Cover and refrigerate overnight. In the morning, top with fresh berries. Enjoy!

Recipe 10: Banana Smoothie

Ingredients: 1 banana, 1/2 cup almond milk, 1/2 cup Greek yogurt, 1 tablespoon honey, 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground ginger.

Instructions: Place banana, almond milk, Greek yogurt, honey, cinnamon, and ginger in a blender. Blend until smooth. Pour into a glass and enjoy!

A Guide to Eating a Balanced Diet

A balanced diet consists of macronutrients, micronutrients, and vitamins and minerals. Macronutrients include carbohydrates, proteins, and fats. Carbohydrates are found in grains, fruits, vegetables, legumes, nuts, and seeds. Proteins are found in lean meats, fish, eggs, dairy products, legumes, nuts, and seeds. Fats are found in avocados, nuts, seeds, oils, and fatty fish.

Micronutrients are vitamins and minerals that are essential for the body to function properly. Vitamins are found in fruits and vegetables, while minerals are found in whole grains, nuts, and legumes. Some examples of important vitamins and minerals include vitamin A, vitamin C, vitamin D, calcium, magnesium, and iron.

How to Incorporate More Healthy Foods into Your Diet

Incorporating more healthy foods into your diet isn’t as hard as it may seem. Here are some tips to get you started:

Meal Planning

Meal planning is a great way to save time and money. Plan out your meals for the week ahead and make a grocery list so you don’t forget anything. This will also help you stay on track with your healthy eating goals.

Shopping for Healthy Foods

When shopping for groceries, stick to the perimeter of the store where the fresh produce, meats, and dairy products are located. Avoid the center aisles where processed and packaged foods tend to be. Also, read nutrition labels to make sure you’re getting the most nutritious options.

Eating Out at Restaurants

Eating out at restaurants doesn’t have to be unhealthy. Look for restaurants that offer healthier options such as salads, grilled fish, and steamed vegetables. Ask the server to leave off any sauces or dressings that are high in calories and fat.

Popular Superfoods and Their Health Benefits

Superfoods are nutrient-dense foods that are packed with vitamins, minerals, antioxidants, and other essential nutrients. Here are some of the most popular superfoods and their health benefits:

Blueberries

Blueberries are rich in antioxidants and vitamin C, which can help boost the immune system and protect against oxidative stress. They are also a good source of dietary fiber, which can help keep you feeling fuller for longer.

Avocados

Avocados are a great source of healthy fats and fiber. They are also high in potassium, which can help regulate blood pressure. Plus, they are rich in carotenoids, which can help protect the eyes from age-related damage.

Broccoli

Broccoli is an excellent source of vitamins C and K, as well as folate and fiber. It is also rich in antioxidants, which can help reduce inflammation and protect against chronic diseases.

Salmon

Salmon is an excellent source of protein, omega-3 fatty acids, vitamin B12, and selenium. Eating salmon regularly can help reduce inflammation, boost heart health, and improve cognitive function.

Understanding the Different Types of Healthy Diets

There are many different types of healthy diets, each with its own set of guidelines. Here are some of the most popular:

Paleo Diet

The Paleo diet is based on the premise that humans should eat the same foods our ancestors ate thousands of years ago. Foods to eat on this diet include grass-fed meats, fish, fruits, vegetables, nuts, and seeds. Foods to avoid include processed foods, dairy, legumes, and grains.

Keto Diet

The Keto diet is a low-carbohydrate, high-fat diet. The goal is to enter a state of ketosis, where the body uses fat for energy instead of carbohydrates. Foods to eat on this diet include meat, fish, eggs, non-starchy vegetables, nuts, seeds, and healthy fats. Foods to avoid include sugary foods, processed foods, and grains.

Mediterranean Diet

The Mediterranean diet is based on the traditional cuisine of countries bordering the Mediterranean Sea. It is a plant-based diet that includes plenty of fruits, vegetables, whole grains, legumes, nuts, and healthy fats. Fish and poultry are eaten in moderation, and red meat is consumed sparingly.

Vegetarian Diet

The Vegetarian diet is a plant-based diet that excludes all animal products. It includes plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds. There are several variations of the vegetarian diet, including vegan, lacto-vegetarian, ovo-vegetarian, and pescatarian.

Conclusion

Eating healthy doesn’t have to be hard or boring. By incorporating more whole, unprocessed foods into your diet, you can get all the essential nutrients your body needs to stay healthy. Try some of the easy recipes we shared above, incorporate some of the popular superfoods, and explore some of the different types of healthy diets to find one that works for you. Eating healthy will not only provide your body with the nutrients it needs, but it can also help reduce the risk of certain illnesses and diseases.