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What you should eat in a day: What Should I Eat? | The Nutrition Source

Top 15 healthy foods you should be eating

Health TipsAPRIL 05, 2019

By Good Food Is Good Medicine

It seems like every day we wake up to a new “superfood” that will change your life. With the abundance of information available, how do you know what’s actually good for you? Here are the top 15 foods you should be eating according to our experts:

1. Fish

“Eat plenty of fish, which are high in healthy omega 3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer.” – Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology

2. Broccoli or any of the cruciferous vegetables

“These foods are rich in nutrients including glucosinolates, which are key in detoxification processes. These are best served raw or quick-steamed for five to ten minutes.” – Alex Nella, pediatric registered dietitian

3. Beets

“No matter which color – red, yellow, golden – or which part – root or greens – they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise.” – Alex Nella, pediatric registered dietitian

4. Spinach and other leafy green vegetables

“These are packed with lutein and zeaxanthin: nutrients that can help protect against macular degeneration.” – Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center

5. Kale

“It’s a green leafy veggie that I love chopped in salad or cooked with onion and garlic. It is nutrient dense, has lots of antioxidants and can help lower cholesterol.” – Brandee Waite, director of the UC Davis Sports Medicine fellowship

6. Peanut butter

“My favorite food is peanut butter. It has protein, carbs and sugars. It’s a great recovery food and my kids love it!” – Brian Davis, clinical professor of the UC Davis Department of Physical Medicine and Rehabilitation

**UC Davis Health is not affiliated with any other brand.

7. Almonds

“Almonds have a lot of vitamin E, which protects against macular degeneration as well as cataracts. I recommend eating just a handful a day.” – Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center

8. Mangos

“They are low calorie, high in fiber and vitamins A and C. They also have other vitamins, minerals and antioxidants and have been linked with multiple health benefits. Plus, all my kids like them, so it is something we can all agree on.” – Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology

9. Blueberries

“Blueberries are excellent frozen because they will cool down your oatmeal with bonus fiber and antioxidants. They contain resveratrol, like red wine without the alcohol, hangover or extra calories.” – Alex Nella, pediatric registered dietitian

10. Mediterranean Diet

“We know that physical fitness helps your mental health, so in general, eat throughout the day and don’t miss meals or depend on snacks too much. Ideally, eat a Mediterranean-style diet with lean meat and lots of vegetables and make sure you keep your weight within a healthy range. ” – Peter Yellowlees, professor of general psychiatry and chief wellness officer at UC Davis Health

11. Chocolate

“There is nothing wrong with an occasional dietary reward, which is why chocolate is so often thought of as a ‘health food’ as long as you don’t get into the habit of comfort eating!” – Peter Yellowlees, professor of general psychiatry and chief wellness officer at UC Davis Health

12. Quinoa

It is a tasty grain you can cook in savory or sweet dishes. It is high in fiber and protein and has a low glycemic index compared to some other carbs.” – Brandee Waite, director of the UC Davis Sports Medicine fellowship

13. Legumes

“Legumes such as chickpeas (garbanzo beans) are a great healthy snack item that can actually provide a lot of flavor depending on how you prepare them. I like making jalapeño-cilantro hummus or even roasting whatever peppers are in season and incorporating those into a hummus. Using the hummus as simply a healthy dip or to add a flavor profile to any wrap or sandwich instead of a mayonnaise-based spread can result in a healthy, savory meal. ” – Santana Diaz, UC Davis Health executive chef

Check out Diaz’s recipe for jalapeño-cilantro hummus

14. Pickled vegetables

“Pickling vegetables like cucumbers is pretty traditional but stepping out of the box and pickling carrots can be different and tasty! Spicing up your snack world with some chipotle-pickled carrots is another way to provide a flavorful profile to a vegetable that can get boring from time to time.” – Santana Diaz, UC Davis Health executive chef

Check out Diaz’s recipe for chipotle pickled carrots

15. Chocolate milk

“It’s the greatest recovery drink.” – Brian Davis, clinical professor of the UC Davis Department of Physical Medicine and Rehabilitation

Eating a balanced diet – NHS

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.

This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

This page covers healthy eating advice for the general population.

People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice.

Food groups in your diet

The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:

  • eat at least 5 portions of a variety of fruit and vegetables every day (see 5 A Day)
  • base meals on higher fibre starchy foods like potatoes, bread, rice or pasta
  • have some dairy or dairy alternatives (such as soya drinks)
  • eat some beans, pulses, fish, eggs, meat and other protein
  • choose unsaturated oils and spreads, and eat them in small amounts
  • drink plenty of fluids (at least 6 to 8 glasses a day)

If you’re having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.

Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5 years, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Fruit and vegetables: are you getting your 5 A Day?

Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day.

It’s recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.

There’s evidence that people who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.

Eating 5 portions is not as hard as it sounds.

A portion is:

  • 80g of fresh, canned or frozen fruit and vegetables
  • 30g of dried fruit – which should be kept to mealtimes
  • 150ml glass of fruit juice or smoothie – but do not have more than 1 portion a day as these drinks are sugary and can damage teeth

Just 1 apple, banana, pear or similar-sized fruit is 1 portion each.

A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion.

Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.

You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch. 

In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day. 

Find out more about what counts towards your 5 A Day

Starchy foods in your diet

Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods.

Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread.

They contain more fibre, and usually more vitamins and minerals, than white varieties.

Potatoes with the skins on are a great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.

Find out more about starchy foods

Milk and dairy foods (and alternatives)

Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy.

Go for lower fat and lower sugar products where possible.

Choose semi-skimmed, 1% fat or skimmed milk, as well as lower fat hard cheeses or cottage cheese, and lower fat, lower sugar yoghurt.

Dairy alternatives, such as soya drinks, are also included in this food group.

When buying alternatives, choose unsweetened, calcium-fortified versions.

Find out more about milk and dairy foods

Beans, pulses, fish, eggs, meat and other proteins

These foods are all good sources of protein, which is essential for the body to grow and repair itself.

They’re also good sources of a range of vitamins and minerals.

Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It’s also one of the main sources of vitamin B12.

Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.

Try to eat less red and processed meat like bacon, ham and sausages.

Find out more about including meat in your diet

Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim to eat at least 2 portions of fish a week, including 1 portion of oily fish.

You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.

Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals.

Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation.

Oils and spreads

Some fat in the diet is essential, but on average people in the UK eat too much saturated fat.

It’s important to get most of your fat from unsaturated oils and spreads.

Swapping to unsaturated fats can help lower cholesterol.

Remember that all types of fat are high in energy and should be eaten in small amounts.

Find out more about the different types of fats

Eat less saturated fat, sugar and salt

Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke.

See 8 tips for healthy eating to find out more about why you need to cut down on saturated fat, sugar and salt, which foods they’re found in, and how to make healthier choices.

Find out more about how to eat less saturated fat

Need to lose weight?

Most adults in England are overweight or obese. Check whether you’re a healthy weight using the BMI calculator.

If you need to lose weight, you can use the NHS weight loss plan. It’s a free 12-week diet and exercise plan to help you lose weight and develop healthier habits. It has been designed to help you lose weight safely, and keep it off.

What foods should be in the diet every day / Nutritionists have compiled a menu – an article from the “Healthy Food” section on Food.ru

Two eggs a day

Let’s start, as expected, with breakfast. Chicken eggs are an indispensable part of a healthy diet, which most often falls in the morning. Egg dishes are considered one of the most nutritious. It is a source of vitamin D, B2, B12, choline, iodine, folic acid and antioxidants. Recent studies show that eggs have a positive effect on the condition of the heart and blood vessels.

Nutritionist Anastasia Egorova:

“When we recommend eggs, the first question that comes up is: what about cholesterol? It is important to distinguish between dietary cholesterol – what we get from food, and blood cholesterol. It has been proven that they are rarely associated with each other. Eating chicken eggs does not affect this blood count. For nutrition of people without restrictions from the gastrointestinal tract, I recommend eating 1-2 eggs every day. In addition to the health benefits, there is another important plus: they are quite easy to prepare. An egg can be turned into a variety of dishes – have breakfast like this for a week and never repeat. Omelettes with different fillings, fried eggs, boiled, poached and benedict – all delicious, varied and healthy.

How else to cook eggs, if you are tired of boiled and fried, we tell in this collection.

The World Health Organization believes that the daily diet should include five categories of products:

  1. vegetables and fruits;

  2. protein sources;

  3. milk;

  4. complex carbohydrates;

  5. fats or oils.

A plate of vegetables

Perhaps the most harmless foods for every day are vegetables. They are tasty and nutritious, they can be eaten in almost unlimited quantities: at least 400 g per person per day.

Vitamins, minerals, easily digestible carbohydrates, dietary fiber – all this is in their composition. Each vegetable has its own task.

Nutritionist Olesya Sharabchieva:

“For example, eggplant and zucchini reduce blood pressure. Carrots, cabbage and lettuce contain thyroxins, which improve the functioning of the thyroid gland. To get the most out of vegetables, try to choose seasonal and local varieties, and cook them to a minimum.”

You can safely experiment with vegetables. If you eat a plate at breakfast, lunch and dinner, there will be no harm to health. Boiled, steamed, baked or fresh – there are a lot of options for dishes. And to get everything from vegetables at once, you can mix and cook a great fragrant stew.


These recommendations do not apply to potatoes and root vegetables that contain starch. Their number in a healthy diet is desirable to reduce.

Liver pate and offal

Everyone knows about the benefits of meat, chicken and fish for a healthy diet. But for some reason, by-products are bypassed. In terms of the amount of nutrients, lamb kidneys or heart, beef liver and chicken ventricles are in no way inferior to the same tenderloin or boiled veal. They can easily replace not only pure meat in the daily diet, but also a couple of vitamin complexes.

Female nutritionist Irina Faritova:

“Offal is the most highly nutritious food category in the world. Nutrient density is the amount of nutrients, vitamins, minerals, amino acids, phytocompounds that we can get per unit of product.

Animal products have always been of high value in the traditional cuisines of the world. Each nation has a national recipe based on the tongue, ventricles, hearts or liver. In the modern menu, the internal organs of the animal are not considered the most elite product. But in vain. After all, they are also a source of protein.

The expert lists the impressive composition of offal:

  • active vitamin A;

  • B vitamins: especially B12, useful for memory and brain function in general;

  • coenzyme Q10;

  • vitamins K2 and D – for healthy teeth and bones;

  • large amounts of iron;

  • and most importantly – contain components that help the body absorb iron from food. These are vitamins B6 and B9, minerals copper and zinc.

Female nutritionist Irina Faritova:

“Everyone, especially those who have signs of anemia, should include such products in their daily diet. The most convenient way to eat is pate. One sandwich a day will be an excellent prevention of deficiencies in the micronutrients described.

Brown rice for garnish

Prepare rice for by-products. But not the usual round, but unpolished. It can be eaten without any conditions and restrictions. Even in the evening.

In fact, these are the same well-known cereals, only in an unprocessed form. And therefore more useful. The upper shell was not removed from the rice grains, preserving the maximum of the substances necessary for the body.

Brown rice, which can be brown, purple or even golden, is rich in fiber and has a positive effect on digestion. And also B vitamins, zinc, selenium, iodine and magnesium.

Rice is a complex carbohydrate. It perfectly saturates the body, it takes a long time to digest. Yes, it takes a little longer than usual. But if you pre-soak and use a slow cooker, dinner and lunch will not keep you waiting.

Try brown rice with vegetables.


If you don’t like rice, replace it with any other complex carbohydrate. These include pasta made from whole grain flour, buckwheat, barley groats, barley, bulgur, long-cooked oatmeal.

More greens

We have already talked about vegetables in general. But a special place in the list of useful products is occupied by their green varieties. In the top of healthy nutrition are spinach, broccoli, asparagus and fresh peas, which are especially necessary for people living in a continental climate with short and unpredictable summers.

One reason to add green vegetables to your diet is chlorophyll. The green pigment is found in the stems and leaves of plants. It “pulls up” hemoglobin, removes toxins, reduces inflammation and is generally good for the health of the nervous system.

They say that chlorophyll is a pill of youth, because it slows down the aging process of the body. It is also a natural deodorant: regular use of green produce from the garden will help get rid of bad breath or body odor.

Celery, zucchini, green beans, Brussels sprouts and kohlrabi are rich in vitamins A, C, E, folic acid, potassium, magnesium, zinc, selenium. They are high in fiber but low in calories. For this, vegetables are loved by athletes and losing weight. But they are useful to absolutely everyone.

Doctors recommend eating at least 800 g of fresh vegetables per day. This also includes greens and leafy lettuce, such as arugula, watercress, lettuce, iceberg, or romano.

Fruits and avocados

Another healthy everyday food is fruits. They are good because they can replace dessert. Each species and variety has its own characteristics.

Citrus fruits contain rutin – it prevents the development of atherosclerosis, improves the functioning of the cardiovascular system. Apples are pectin, which helps eliminate bad cholesterol, while pears and apricots are rich in iron, which helps oxygenate the brain. We hardly surprised anyone here. But the next hero of the analysis is quite capable of doing this.

Nutritionist Olesya Sharabchieva:

“One of my favorite superfoods is avocado. Previously, it was considered a product of vegetarians, but today everyone adds it to the diet and does it right. After all, this is a storehouse of useful substances! Avocados contain a lot of fats (almost 14%), especially monosaturated ones, as well as proteins and carbohydrates, vitamins of groups B, C, D, many macronutrients: magnesium, phosphorus, iron, zinc, calcium and potassium. Avocado prevents the development of anemia, reduces the risk of cardiovascular disease and cholesterol levels, is rich in antioxidants.

This fruit does not tolerate heat treatment well, after cooking it can be bitter, so the expert recommends eating it raw. And better in the morning. One of the popular recipes for breakfast or a healthy snack is whole wheat toast with avocado and lightly salted salmon.

And here they told in detail how to prepare a salad with avocado and shrimp for lunch.


If you are allergic to citrus fruits, your body may react similarly to avocados. People with such a diagnosis should start with a small piece – for testing.

Among berries, choose… pumpkin

You may be surprised, but nutritionists distinguish pumpkin among berries by the amount of useful substances. Yes, this is not a vegetable at all, as we thought before. Nutritionists call the giant berry the king berry, and here’s why.

Nutritionist Leyla Yanchevskaya:

“Pumpkin is 90% water, rich in sodium and potassium, which are necessary to regulate fluid balance in the body and maintain muscle tone. Contains a lot of pectin – dietary fiber that gently cleanses the intestines. Oil made from pumpkin seeds is rich in vitamins A, E, K, selenium, phytosterols and linoleic acid. And the seeds have antiparasitic properties.”

Pumpkin seeds – food for every day. You can use them in small portions. For example, 30 grams of seeds is 14% of the daily value of vitamin D and 40% of the daily intake of magnesium. With such assistants, it is easy to forget the way to the pharmacy.

Before eating a handful, rinse pumpkin seeds and soak briefly in water. Healthy foods are delicious to add to salads and homemade cakes.

Pumpkin seeds can be used, for example, to bake a baguette.

Since the seeds have been taken out of the pumpkin, prepare the pulp. And the health benefits of it are no less.

Nutritionist Leyla Yanchevskaya:

“Pumpkin is an excellent antioxidant that protects us from free radicals that stimulate cell mutation and lead to oncology. Normalizes the work of the gastrointestinal tract, improves metabolism, protects vision. It has a beneficial effect on the circulatory process, reduces the level of cholesterol in the blood. Fights stress, calms the nervous system.

Pumpkin pulp is recommended to be eaten 1-2 times a week. In the form of a cream soup or baked in the oven. The royal berry perfectly saturates, has a low calorie content. Try to choose fresh pumpkin grown in your area – its season in Russia lasts from August to November.

Children also like healthy pumpkin products and dishes! How to cook a bright dinner, told here.


People with gastrointestinal diseases use pumpkin with caution. During exacerbations and with elevated blood sugar levels, you should refrain from it.

What else do you need to eat every day to be healthy and beautiful:

  • milk and sour milk: 2-3 servings per day per person. A glass of milk, 30 g of hard cheese or 200 g of cottage cheese are considered per serving. It is curious that ice cream, cream and butter do not appear on the lists – they contain too little calcium;

  • fish and seafood – from two portions per week;

  • legumes – 80 g per day, these can be lentils, beans, chickpeas, mung beans or peas in the form of a variety of dishes;

  • if bread, then whole grain: up to 150 g per day or 3-4 pieces.

A handful of nuts for dessert

Counting the amount of proteins, carbohydrates and fiber, we sometimes forget about fats. Not those that are deposited on the sides after fried chicken, but healthy, saturated fats. And the leaders in their number in the composition of nuts.

These products contain protein, vitamins A and E, essential for skin, nails and hair. A handful of almonds or peanuts without sugar and salt can fill the daily gap.

But you shouldn’t get carried away. Nuts, though healthy foods, are still very high in calories. Almonds, Brazil nuts, hazelnuts, macadamia and walnuts have the ideal composition – in that order.

And a few more recommendations

The Russian Rospotrebnadzor has also compiled a memo for everyone who wants to adhere to the principles of proper nutrition. Here are some tips:

  • The number of calories consumed must match the energy expenditure. On average, for a person who is in a state of relative rest for half a day, and is active in the second half of the day, this is 2000 kcal;

  • the use of industrial sauces: mayonnaise, margarine, ketchup and confectionery should not exceed 1% of the diet. They contain trans fats, which are not beneficial for the body;

  • The less free, unhealthy sugar you eat per day, the better. The allowable maximum for an adult without weight problems is 50 g or 12 teaspoons without a slide. This includes sugar from drinks and prepared foods, plus honey, fruit juice, and syrups. Remember that even in one jar of yogurt with filler there can be up to half of this norm;

  • alcoholic beverages do not comply with the principles of healthy and proper nutrition, regardless of their type and number of degrees. There is no safe amount of alcohol.

What can be done?

Drink plenty of water throughout the day. It is an important health product. Drink at least 1.5-2 liters per day. Tea and coffee do not count. From sweet cocktails and soda should be abandoned.

Read also

  • Budget, but proper nutrition. How to plan your diet and save money

  • Balanced family menu for the work week. Simple, inexpensive, fast

  • 8 planning tips that will save you time and money. Menu of the week and other tricks

Foods that you need to eat every day / If you are for a healthy lifestyle – an article from the “Healthy food” section on Food.ru


This product has no equal in terms of omega-3 fatty acids. Nuts are a source of protein, they contain magnesium and B vitamins, as well as vitamins A and E.

For health, it is recommended to eat a handful of nuts a day – 50 g is enough.

Almonds reduce total cholesterol levels. The Brazil nut contains selenium, which is recognized as an excellent antioxidant. Hazelnuts lower the risk of heart disease, and walnuts improve brain function.

Green vegetables and herbs

Source of fiber, pectins, vitamins and microelements. And also chlorophyll – it is this pigment that gives vegetables a green color, helps to remove toxins, increases hemoglobin levels, and also reduces inflammation, slows down aging of the body and maintains the health of the nervous system at the proper level.

Spinach, lettuce, cucumbers, asparagus, all types of cabbage – scientists recommend eating up to 800 g of green vegetables per day. At the same time, for those who are striving to lose weight, there is good news: the energy value of green vegetables is close to zero and eating these products will not affect weight gain.

Spinach and other leafy greens, when paired with fats such as olive oil, help the body absorb carotenoids, antioxidants that reduce the risk of cancer.


Berries are primarily antioxidants, as well as fiber and a bunch of vitamins and microelements. Including them in your daily diet, you make a gift to the body.

Of course, it is preferable to eat them fresh, adding them to cereals, yoghurts, fruit salads. But they are also useful in the form of compotes.

Berries contain anthocyanins to reduce inflammation and quercetin to slow down memory loss.

Products help to quickly eliminate the feeling of hunger and do not contain many calories. Especially useful:

  • Blackberries are a source of folic acid and B vitamins;

  • blueberries are a source of manganese, vitamins C and E;

  • cranberries are a source of proanthocyanidins, which stop the growth of bacteria, protect against microbes and viruses;

  • raspberries, which are recommended for the prevention of type 2 diabetes and visual impairment;

  • strawberries are a source of iodine, manganese, potassium, copper, magnesium, riboflavin and even omega-3.


On the one hand, legumes are a rather heavy food and you should not get carried away with it. On the other hand, beans, peas, lentils, chickpeas, mung beans are high in vegetable protein, fiber and biologically active plant compounds known as phytoestrogens.

Legumes contain a lot of vitamins A, B, folic acid, antioxidants, as well as minerals: potassium, magnesium, iron, phosphorus, manganese. A number of studies have shown that legume phytoestrogens reduce the risk of developing prostate cancer by 20%.


With them, any dish becomes tastier and more aromatic. Not without reason in the Middle Ages, spices were worth their weight in gold, and pepper was a currency: the wealthiest people were called “pepper bags”. Spices have different properties.

  • Turmeric relieves inflammation in the liver cells, helps cleanse toxins.

  • Ginger has an anti-inflammatory effect. It is recommended to be consumed after workouts as it helps to soothe aching muscles. Ginger can also reduce nausea.

  • Cinnamon contains phytochemicals that speed up carbohydrate metabolism.

  • Oregano, commonly known as oregano, contains thymol. The herb is recognized as the plant with the highest antioxidant activity. In addition, oregano contains carvacrol, which has antifungal, antibacterial and antiparasitic properties.

  • Rosemary improves memory and brain function.


Porridge in the morning is a guarantee of health. Cereals contain not only fiber and B vitamins, but also slow carbohydrates, which give satiety for a long time, which means they contribute to weight loss, as they reduce the risk of impulsive snacking on harmful foods. The most useful cereals for a daily diet:

  • Quinoa

Just one cup of this cooked cereal – about 180 grams – provides 2.8 mg of iron. And this is almost 16% of the daily norm. Quinoa contains more protein than many other grains and is rich in folate, magnesium, copper, manganese and many other nutrients. Plus, quinoa is a great source of antioxidants.

  • Brown rice

In it, unlike polished, all the values ​​of the cereal crop are preserved. Brown rice is rich in fiber, B vitamins, folic acid, iron, magnesium, zinc, iodine and selenium. With regular use, toxins are removed from the body, and the work of the gastrointestinal tract and liver, the cardiovascular system, and the brain improves.


One medium egg contains 6 g of protein and 5 g of fat. At the same time, the calorie content of eggs rarely exceeds 75 calories, which means that this is an ideal product for proper nutrition.

Eggs are a source of fat-soluble vitamins and essential fatty acids. This product contains vitamins A, D, E, K and group B, in particular, B12 and B6, as well as minerals: iron, copper, zinc.

Some time ago, eggs were blamed for raising cholesterol levels, but recent research shows that eggs are safe and healthy.

Finally, eggs are an excellent source of vitamin A: one egg contains 19% of the daily value. This vitamin is essential for the normal functioning of the body’s immune system.

Fish and seafood

Source of iron, protein and omega-3 fatty acids. A 2014 study found that omega-3s can reduce depression. In addition, fish and seafood are a source of protein, magnesium, iodine, vitamins A, D, E, K, B and healthy fats.

Fish protein is easier to digest and is considered dietary, which means it is suitable for proper nutrition.

Best fish for a healthy diet:

  • salmon;

  • herring;

  • mackerel;

  • sardines;

  • trout.

Vegetables and fruits

Scientists recommend eating at least 300 grams of vegetables and fruits per day. Ideally, you should have up to five different types of fruits and vegetables on your plate every day. They contain a lot of fiber, pectins, vitamins and minerals. And the most useful are:

  • Avocado

A unique source of folic acid, vitamins B, C, E and F, potassium, healthy fats, vegetable protein. Just half an avocado a day – and in a month you will see how your well-being has changed.

  • Pumpkin

Not only tender fiber, but carotene and vitamin E, as well as potassium, chromium and other useful trace elements.

  • Carrot

Provides 428% of the daily recommended amount of vitamin A.