10 Healthy foods – I’m eating them!

10 Healthy Foods for everyone. Well, there’s a debate about the 10 healthiest foods but here’s a summary…with a recipe or two!

There is no absolute list because there are too many experts and opinions! I have included three lists that summarize healthy food choices.

10 Healthy foods:

Avocado – good monounsaturated fat, the kind that increases HDL (good) cholesterol level, high in Vit B and potassium which your body needs to unlock energy and keep muscles functioning. Half an avocado (488mg) packs more potassium than a banana (422mg)

Green tea – highest concentration of polyphenols a powerful antioxidant that helps reduce free radical damage in the body.

Pumpkin – richest source of carotenoids which converts into Vit A – for healthy eyes says the United States Dept of Agriculture (USDA) – See my recipes.

Arugula – rocket. It helps the immune function – glucosinolates convert into isothiocyanates which regulate the body’s immune function.

Bananas – pre packed with fibre, nutrients and antioxidants says Dr David Nieman, director of the University’s Human performance Lab. (apologies as I didn’t note which University)

Popcorn – rich in fibre , high in antioxidants. Popcorn may be the perfect snack food as it’s 100% unprocessed whole grain says Joe Vinson, University of Scranton in the US. He is talking about plain, air popped corn not the caramel or butter coated kind you get in the cinema.

Seaweed – a food study in the journal Food Chemistry: seaweed has been shown to stop the body absorbing fat. It is also a good source of vitamins and amino acids.

Sweet potato – high in Vit A and C as well as potassium and fibre. Sweet potato contains fewer calories than regular potato say experts from Cleveland Clinic in US.

Eggs – experts at Harvard School of Public Health in the US say while egg yolks have a lot of cholesterol – eggs weakly affect blood cholesterol. They may also have nutrients that help lower the risk of heart disease including protein, vitamin B12 and D , riboflavin and folate. Their recommendation for healthy people is an average of one egg a day and up to three yolks a week for those with diabetes , high cholesterol or heart disease.

10 healthy foods

Almonds – a study published in New England Journal of Medicine summarized why almonds are good for you as good for weight watchers, they promote heart health and can lower cholesterol. 20 kernels add up to 143kcal so don’t overdo it.

10 heart-healthy foods

The best diet for a healthy heart is one that is chock-full of vitamins, minerals, antioxidants, phytochemicals, and fiber. It should also be low in saturated fats (mostly from animal sources) and trans fats (those found in many processed baked goods)”. Here are Kathleen M. Zelman, MPH, RD, LD nominations for the top 10 heart-healthy foods:

1. Berries, such as blueberries, raspberries, and strawberries (red grapes count, too)

2. Fish that is high in omega-3 fatty acids, such as salmon, mackerel, and tuna (have it twice a week)

3. Soy foods, such as soybeans, tofu, and soybean oil — all are good sources of isoflavones

4. Whole grains, such as breads, cereals, and oatmeal

5. Nuts, such as almonds, pecans, and walnuts

10 healthy foods

6. Olive oil

7. Beans, such as pintos, garbanzos, lentils, kidney beans, and chickpeas

8. Other fruits and vegetables, such as broccoli, spinach, and grapefruit

9. Margarines, such as those fortified with stanols or sterols

10.Teas, particularly green and black teas

10 foods considered to be the most healthy

Medical News Today provides the top ten foods considered to be the most healthy, according to surveys and sources across North America and Western Europe. They include:

  1. apples (shame not apple martini!)
  2. almonds
  3. broccoli10 healthy foods
  4. blueberries
  5. oily fish
  6. leafy green vegetables
  7. sweet potatoes
  8. wheat germ
  9. avocados
  10. oatmeal




So I think you follow me …that although there is debate about the top 10 healthy foods, there are some foods that appear in all the lists. I aim to be aware of the range of healthy foods. It’s the same debate with superfoods: I am aware and consider them within my diet but there is no absolute list because there are too many experts and opinions!

Knowing a range of healthy foods will aid me when making decisions in the food aisle of Woolworths. I just have to find tasty recipes that include these ingredients so my family benefit from this knowledge at meal-times.

My ultimate message is cook with fresh foods, choose healthy ingredients and eat in moderation. Remember a diet after spinal cord injury (quadriplegia) shouldn’t exceed 1200 calories/ 5000 kilojoules a day. Eat well, eat healthy  

Follow my posts for healthy recipes

Squash Herb Bread

Squash Herb Bread – delicious!