Egg Whites
Egg whites are one of the most concentrated, easily-absorbed forms of lean protein on the planet.
Low-in-fat, but high in protein, egg whites can be a great addition to a healthy diet. Whip them up into omelets, scrambled eggs or even fold them into your morning oatmeal for a protein booster.
Oatmeal and Oats
Speaking of breakfast, oatmeal, oats or oat bran are one of the best food choices to start your day off right.
Oatmeal is high in fiber — including the soluble form of fiber than can help sweep cholesterol from the body. It also has plenty of slow-digesting, complex carbohydrates that keep your energy levels up and your blood sugar stable. .
Beans
Canned, dried or re-fried, it doesn’t matter, beans are wicked good for you.
Like oatmeal, beans are extremely high in fiber, which keeps you regular and may also reduce the risk of certain cancers and heart disease.
Beans are very high in antioxidants, the chemicals which give beans their distinctive color and may help neutralize free radicals that can cause cellular damage in the body. By eating plenty of different colored beans, you are taking advantage of the full spectrum of phytochemicals unique to each variety.
Quinoa
An excellent substitute for brown rice, quinoa has a light, fluffy texture that makes it a great base for cold salads and tabbouleh, or as a warm breakfast cereal or a side pilaf.
It’s relatively high in fiber and complex carbohydrates, and is one of the only plant-based foods to have all nine essential amino acids, making it a complete protein. It’s available in red, black, white and yellow varieties and there are even quinoa flakes available that make a tasty and creamy breakfast cereal.
Fish
Fish has always been a great source of lean protein for people who are fortunate enough to live near water.
Fish is high in polyunsaturated Omega-3 fatty acids — specifically eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)– a class of healthy fats that research has shown may reduce the risk of coronary heart disease. These healthy oils in fish can also improve circulation, discourage blood clots, reduce blood pressure, alleviate some symptoms of acute and chronic inflammatory disease, as well as possibly improve mood.
Almonds (and other Nuts)
Almonds other nuts like walnuts, pecans and Brazil nuts consistently make the cut for one of the 10 best foods to eat thanks to their high levels of antioxidants, healthy fats and high mineral levels.
This makes almonds, walnuts, pecans and other nuts very satisfying, which may cause people to be less prone to overeating later. This effect is even more pronounced if you substitute in almonds and other nuts for nutritionally-empty snacks like potato chips, corn chips or pretzels.
Cruciferous Vegetables
Cruciferous vegetables are a class of vegetables that include things like cabbage, broccoli, cauliflower, brussels sprouts, kale and radishes.
These vegetables make our list of the 10 Best Foods to Eat because they are high in Vitamin C, soluble fiber and numerous nutrients that may have anti-cancer properties.These vegetables can be eaten raw with healthy, low-fat dips or in salads. They also are great additions to stir-fry or as stand-alone side-dishes.
Apples
Yes, an apple a day might really be able to keep the doctor away. And that’s why they earned a place in the 10 Best Foods to Eat Hall-of-Fame.
Apples are one of the healthiest fruits you can eat.
High in fiber — especially soluble fiber and fruit pectins — and also high in antioxidants, vitamins and trace minerals, apples are a great daily addition to a healthy, clean eating diet. And because they are portable, they make a great, easy-to-transport snack.
Berries
Berries like raspberries, blackberries, blueberries, cranberries and strawberries all make the 10 Best Foods To Eat list because like apples and cruciferous vegetables, they are all extremely high in antioxidants, low in fat, and are good sources of fiber.
Salad Greens
Last, but not least, are salad greens.
While green leafy vegetables are a great low-calorie source of antioxidants, vitamins and trace minerals, those greens can be ruined by slathering them in heavy mayonnaise or cream-based dressings.
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