What to Eat Every Day to Stay Healthy? 10 Nutritious Foods and Their Benefits......
What to Eat Every Day to Stay Healthy? 10 Nutritious Foods and Their Benefits
By Bejoy Karim, M.Pharm
Bejoy Health Info
Staying healthy is not only about eating enough food. Your daily diet should provide essential protein, carbohydrates, healthy fats, vitamins, minerals, and dietary fibre.
According to the World Health Organization (WHO), a healthy diet should be based on adequacy, balance, moderation, and diversity. A variety of fruits, vegetables, pulses, whole grains, nuts, seeds, and appropriate protein sources can help provide the nutrients the body needs.
So, what foods can you include in your daily diet? Let's take a look.
1. Eggs
Eggs are an easily available and nutritious food. They provide high-quality protein along with several vitamins and minerals.
Benefits of eggs
Provide high-quality protein
Support normal growth and tissue maintenance
Can be included in a balanced diet
Easy to prepare and combine with other nutritious foods
People with specific medical conditions or dietary restrictions should follow their healthcare professional's advice.
2. Fish
Fish is an important part of the diet in many countries, including Bangladesh. Different types of fish provide protein, and some fish are also sources of omega-3 fatty acids.
Why include fish in your diet?
Good source of protein
Some varieties provide omega-3 fatty acids
Can be part of a balanced and varied diet
Choosing a variety of nutritious protein sources is consistent with healthy-diet guidance from WHO.
3. Lentils and Other Pulses
Lentils, chickpeas, beans, and other pulses are nutritious plant-based foods.
They can provide:
Plant-based protein
Dietary fibre
Vitamins and minerals
Complex carbohydrates
WHO recommends pulses such as lentils, chickpeas, beans, and dried peas as important sources of healthy carbohydrates and nutrients.
4. Vegetables
Vegetables, especially a variety of colourful vegetables and leafy greens, should be an important part of a healthy diet.
They provide:
Vitamins
Minerals
Dietary fibre
Various beneficial plant compounds
WHO recommends eating a variety of vegetables and fruits as part of a healthy diet.
A simple tip
Instead of eating the same vegetable every day, try to include different types and colours of vegetables throughout the week.
5. Fruits
Apples, guava, oranges, bananas, papaya, mangoes, and other seasonal fruits can be part of a healthy diet.
Fruits can provide:
Vitamins and minerals
Dietary fibre
Water
Various beneficial plant compounds
WHO recommends that people over 10 years of age aim for at least 400 grams of fruits and vegetables per day.
Whole fruits are generally preferable to fruit juice because whole fruits provide fibre and juice can contribute significant amounts of free sugars.
6. Nuts and Seeds
Nuts such as peanuts and almonds, along with various seeds, can be nutritious additions to the diet.
They may provide:
Unsaturated fats
Protein
Dietary fibre
Various vitamins and minerals
However, nuts are relatively energy-dense, so reasonable portions are important.
7. Whole Grains
Whenever possible, choose whole or minimally processed grains instead of relying mainly on refined grains.
Examples include:
Oats
Brown rice
Whole-wheat foods
Other whole grains
Whole grains are good sources of fibre and nutrients. WHO recommends getting carbohydrates primarily from whole grains, vegetables, fruits, and pulses.
Harvard's Healthy Eating Plate also recommends making whole grains an important part of a balanced meal.
8. Milk and Dairy Foods
Milk and suitable dairy foods can provide protein and several important nutrients.
However, dietary needs differ from person to person. People with lactose intolerance, milk allergy, or other medical conditions may need alternatives or individualized dietary advice.
9. Healthy Fats and Oils
Fat is an essential nutrient, but the type of fat matters.
WHO recommends replacing saturated and trans fats with unsaturated fats when possible. Industrially produced trans fats should be avoided.
Sources of unsaturated fats include:
Fish
Nuts and seeds
Avocado
Certain vegetable oils
Using appropriate amounts of healthy oils can be part of a balanced diet.
10. Water
Water is essential for normal body function. Your individual fluid needs can vary depending on factors such as age, activity level, weather, and health status.
Choosing water instead of sugary drinks is a simple healthy habit. Harvard's Healthy Eating Plate also recommends water or other unsweetened beverages instead of sugary drinks.
A Healthy Diet Is About More Than Adding Healthy Foods
Eating nutritious foods is important, but it is equally important to limit foods and nutrients that may be harmful when consumed in excess.
Limit Excess Salt
WHO recommends that adults consume less than 5 grams of salt per day, equivalent to less than 2 grams of sodium. High sodium intake is associated with increased blood pressure and cardiovascular risk.
Reduce Free Sugar
WHO recommends limiting free sugars to less than 10% of total daily energy intake. Reducing intake further to 5% or less may provide additional health benefits.
Free sugars include sugars added to foods and drinks, as well as sugars naturally present in honey, syrups, and fruit juices.
Choose Healthy Fats
WHO recommends keeping saturated fat below 10% of total energy intake and trans fat below 1%, with industrially produced trans fats avoided.
What Should a Healthy Meal Look Like?
A simple way to build a balanced meal is to include different food groups:
🥗 Vegetables + 🍎 Fruits + 🌾 Whole Grains + 🐟 Healthy Protein
Harvard's Healthy Eating Plate suggests making about half of the plate vegetables and fruits, choosing whole grains, and including healthy protein sources such as fish, beans, poultry, and nuts.
The exact amount and combination of food should be adjusted according to individual nutritional needs, age, activity level, culture, and health conditions.
Key Takeaway
There is no single "magic food" that can provide everything your body needs.
A healthy diet is about variety, balance, moderation, and adequate nutrition. Try to include different vegetables, fruits, pulses, whole grains, nuts and seeds, and appropriate protein sources in your regular diet. At the same time, limit excess salt, free sugars, unhealthy fats, and highly processed foods.
Small, consistent improvements in your daily eating habits can be more useful than relying on one particular food or diet trend.
Frequently Asked Questions
How much fruit and vegetables should I eat every day?
WHO recommends that people over 10 years of age aim for at least 400 grams of fruits and vegetables per day.
Are healthy foods always expensive?
No. Nutritious foods do not necessarily have to be expensive. Locally available foods such as lentils, vegetables, seasonal fruits, fish, eggs, and whole grains can contribute to a balanced diet.
Should I completely stop eating sugar?
Not necessarily for everyone. The important point is to limit free sugar and avoid excessive consumption. WHO recommends keeping free sugar below 10% of daily energy intake.
Can healthy food prevent all diseases?
No. A healthy diet can support overall health and may reduce the risk of several diet-related diseases, but no individual food can guarantee prevention or cure of disease.
If you have a medical condition, follow the advice of your qualified healthcare professional.
Conclusion
Healthy eating does not require a complicated diet.
Focus on a variety of vegetables, fruits, pulses, whole grains, nuts, seeds, and healthy protein sources. Limit excess salt, free sugars, saturated fats, and highly processed foods. Most importantly, choose a balanced and sustainable eating pattern that fits your individual needs.
Eat well. Stay active. Take care of your health.
Medical & Health Disclaimer
This article is provided for general health and educational purposes only. It is not a substitute for personal medical advice, diagnosis, or treatment.
If you have a medical condition, food allergy, special dietary requirement, or take regular medication, consult a qualified doctor, registered dietitian, or pharmacist before making significant changes to your diet.
References
World Health Organization (WHO) — Healthy Diet.
World Health Organization (WHO) — Healthy Diet Overview.
Harvard T.H. Chan School of Public Health — Healthy Eating Plate.
Harvard T.H. Chan School of Public Health — What Should I Eat?
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