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127 foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below.
Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.
To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's Healthiest Foods.
FruitsEggs & Low-Fat DairyBeans & LegumesPoultry & Lean Meats
Nuts, Seeds & OilsGrainsSpices & HerbsNatural SweetenersOther
FAQs about the World's Healthiest Foods
Criteria for The World's Healthiest Foods
Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below.
The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people.
1. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories. Read more about Our Food and Recipe Rating System.
2. The World's Healthiest Foods are Whole Foods
The World's Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.
3. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.
4. The World's Healthiest Foods are Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. The World's Healthiest Foods are foods that the majority people can easily find at their local market.
5. The World's Healthiest Foods are Affordable
We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season. This is also the time when they are the freshest and of the best quality.
6. The World's Healthiest Foods Taste Good
The World's Healthiest Foods are also some of the world's best tasting foods. We have created recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor of each food. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods.
Thank you, dark chocolate, for making us feel good—not guilty—about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty, and sugary foods. Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.
More Healthy Eating Ideas
More from Prevention:
Read more: http://www.prevention.com/print/27166#ixzz2Svp8Xi6H
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by Clayton Beatty - Surf'n'Snow Fitness
It's the start of another month and that means time for your monthly training calendar.
If you are doing one of our training programs, simply print out the calendar attached to this email and write in your weekly workouts to keep on track.
If you are a member of the Surf 'n' Snow Fitness High Performance Club you can download the new Online Training Camp Workouts and watch the exercise videos here.
Surf and Snow Superfoods List
Superfoods is a word that gets throw around a lot these days and depending on who you speak to will depend on what foods this refers to.
Below I am going to give you a superfoods list which comprises of nutrient dense foods that can help you achieve you fitness and performance goals. This is not a comprehensive list, however you should try and get in a variety from each of these categories on a regular basis...
Vegetables and Fruits
- Lean red meats
- Salmon & other fresh fish
- Organic Free Range Eggs
- Low fat plain yogurt
- Protein supplements
- Cruciferous vegetables (broccoli, cauliflower, cabbage)
- Mixed Berries
- Mixed beans
- Whole Oats
- Mixed nuts
- Extra virgin olive oil
- Fish oil
- Flax Seeds (Ground or Meal)
- An additional food that is great for good healthy fats is coconut oil
- Fish oil
- Protein powder/shakes
If you combine these sorts of healthy foods with an athletic strength & conditioning program, you can redefine your body and perform better in the surf or on the snow.
Are you going to train smart, eat well and play hard this month?
Go on, I challenge you :)
Eat the superfoods above, do a training program below...
Surf 'n' Snow Fitness
211A Burniston Street, Scarborough, WA 6019, AUSTRALIA
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After dinner tonight, satisfy a sweet tooth with frozen, chocolate-drizzled bananas topped with crushed nuts, dried fruit, or cacao nibs.
Even the healthiest eaters crave something sweet, during the 3 p.m. slump or after dinner. For a light and fairly nutritious dessert, dip a banana in dark chocolate and get creative with toppings. Bonus points for adding antioxidant-rich dried berries or cacao nibs. The best part? This easy dessert can be served on a stick. It’s like a popsicle but so, so much better.
GREATIST HAS BEEN NOMINATED FOR A WEBBY!
Greatist has been nominated for Best Health Website in the 17th Annual Webby Awards, which honors excellence on the Internet. We're stoked to be recognized and hope you can help us win big by voting. Head over to the Webby Awards People's Choice page and vote for Greatist. Thanks for being a greatist with us!
Start the day with a slightly sweet and nutritious smoothie. We’ve got 54 recipes to get you started.
This week, we recommended eating well for physical and mental health, training carefully to avoid injuries, clearing out excess stuff, focusing on correct push-up form, and making a chocolate-covered frozen banana for dessert! How many healthy choices were you able to make this week?