The content of this article:
1) The role of a healthy diet and healthy food to eat every day       
2) What are the benefit of using healthy food to eat every day and a balanced healthy diet?       
3) What is the healthy food to eat?       
4) What is a healthy diet?       
5) Why switch to a healthy diet?       
6) How to eat properly. The basic principles of healthy eating.       
7) Group of healthy foods to eat        
8) Optional food       
9) Healthy fats       
10) The amount of food needed each day from each of the healthy food groups to eat.
11) What are the healthiest meals to eat
12) What are the 10 best foods to eat.


According to the UN, one in five deaths in the world, there is a case due to not make diet healthy or little additional healthy foods to eat and use too much sugar, salt, meat in the daily diet. This is also the cause of the death of 15 million people worldwide in the year 2020. It is estimated that nearly one billion people worldwide are suffering from malnutrition, while nearly two billion people are suffering from overweight. And according to the results of the latest research is published in the survey in 195 countries on trends eating globally, indicating that almost everyone is eating too much food is not good for health, while only using have very few healthy foods to eat. According to statistics, the rate of death from unhealthy eating in Uzbekistan is the highest in the world, while Israel is the country with the lowest. Britain ranks 23rd, the US ranks 43, while China ranks 140th on this list.


Scientific fact has proved the aging of a person is not only affected by the congenital genes but also closely related to food and diet daily. Therefore enough sleep and physical activity regularly, using healthy foods to eat daily and combined diet healthy balance is one of the key elements for a healthy good and a happy life that offers many physical health benefits.

It can be said that following a healthy diet and using healthy food to eat every day are the two most important elements of maintaining a healthy body, fighting many diseases, and helping to fight to age. In this article, will take turns introducing 2 contents related to healthy eating and using healthy foods to eat every day, especially 10 healthy foods to eat that WILL MAKE YOUR HEALTH BETTER.

By using healthy food to eat in combination with a diet healthy balance a scientific, rational is one thing important to help anti-aging, weight loss, decreased apple fertilizer, improving skin color and many other factors that are good for overall health and help people live a longer life.


Healthy foods to eat are foods high in vitamins, minerals, and natural active ingredients – these are important nutrients that, even in small amounts, are incredibly beneficial for your health human. Eating a variety of healthy foods like fruits, vegetables, whole grains, and lean protein will provide maximum benefits for your health.  


A healthy diet is that includes all kinds of healthy food to eat to help maintain or improve overall health can. A healthy diet is not strictly limited or kind of give up favorite foods. Instead, meal science ensures adequate and quality nutrition to help improve your health. Diet healthy need not be too complicated, fussy. The definition of World Health Organization, a diet of health requires a lot of healthy foods such as berries, vegetables, whole grains, fiber, beans; limit sugary drinks and snacks, processed meats and salt. In a healthy diet, industrially produced saturated and trans fats need to be replaced with unsaturated fats. A healthy diet will give the essential nutrients and sufficient energy to meet the needs of the body can.  As defined by the World Health Organization, a healthy diet needs a variety of healthy foods such as berries, vegetables, whole grains, fiber, and beans; limit sugary drinks and snacks, processed meats and salt. In a healthy diet, industrially produced saturated and trans fats need to be replaced with unsaturated fats. A healthy diet will provide with the nutrients it needs and with enough energy to meet your body’s needs.

Why switch to a healthy drinking diet?

Unhealthy eating habits are one of the leading causes of death and disease in the world today. Maintain a diet healthy not only create a healthy body strong but also help prevent many diseases such as for overweight, obesity and diabetes, cardiovascular disease, hypertension, dyslipidemia, gout…. A healthy diet can help boost the immune system or fight symptoms of illness. Switching to a diet healthy is not necessary to completely remove all the food or change eating plan every day, just to make a few small changes at a time points, keep your goals modest can help you achieve more in the long run. Think about planning a healthy diet like adding salads, vegetables, etc. to your diet once a day. As small changes become a habit, you can continue to add more healthy choices to your diet.     

How to eat properly, the basic principles of healthy eating

We need a balance of protein, fat, carbohydrate, fiber, vitamins, and minerals in the diet daily to maintain a healthy body. The key and basic principle of a healthy diet are to eat the right amount of calories that match your body’s activity level to balance energy consumption with energy use. If you eat more than your body needs, you will gain weight because the energy you don’t use is stored as fat. If you eat too little, you will lose weight. You need to make sure you are eating a balanced diet and that your body is getting all the nutrients it needs; There is no need to eliminate certain foods from your daily diet, but choose foods rich in nutrients from each to ensure your body is always full of nutrients.    

Proteins: provide energy for the body to implement and maintain the function of daily operations. Too much protein can be harmful to people with kidney disease, but the latest research shows that many of us need more high-quality protein, especially as we age, so we need more protein sources from many different plants each day e to ensure our body receives all the essential protein needed. Looking for more information.   

Fat: Not all fat is the same; Bad fats may increase your risk of several diseases; Good fats protect the brain and heart, while good fats like omega-3s are important for physical health. Including lots of good fats in your diet can help improve your mood, boost your health. Looking for more information.  

Fiber: High-fiber foods like whole grains, fruits, vegetables, nuts, and beans will help to maintain regular operations and reduce the risk of heart disease, stroke, and diabetes. It can also improve skin tone and help with weight loss. Looking for more information.  

Calcium: Lack of calcium will lead to osteoporosis, do not provide enough calcium in the diet can also contribute to anxiety, depression, and sleeplessness. Though age does or gender, it must include calcium-rich foods in the diet daily, to supplement enough calcium, magnesium, vitamin D, and potassium. Looking for more information

Carbohydrates: are one of the body’s main sources of energy and are found mostly in unrefined foods (vegetables, whole grains, fruits). Choose higher fiber varieties of whole grains, such as whole-wheat pasta, brown rice, or whole potatoes. They contain more fiber than refined carbohydrates or white starch and can help you feel full for longer. Maintain at least 1 starchy food at every meal. Looking for more information.  


# 1: Eat processed food alternatives. 

Foods derived from nature is good for health and create a big difference. Eating a variety of foods from each of the main food groups will help provide a variety of nutrients that will promote health, reduce disease risk and ensure a balanced copper diet, the time the body gets all the nutrients it needs.

# 2: Chew thoroughly when eating

Chew thoroughly the food you eat plays an important role in the digestive process. Studies show that for starchy foods, 30% of digestion occurs with saliva. If you eat a piece of food, you have to chew it twenty-four times, the food needs to be pre-digested in the mouth so that the feed information is established in the system of the body and every cell in your body can begin to assess whether what is correct and not consistent with the body which will have regulatory and help the digestion process better.   

Tip: After meals, rest for at least two hours before going to bed. Digestion increases your metabolic activity. If you sleep after a meal, you will not sleep well and not digest well. Depending on what you eat, a large portion of your food may not be digested if you sleep right after eating. Also, avoid drinking water with meals. Drink a little water a few minutes before meals or 30 to 40 minutes after meals.     

# 3: Eat enough, not too full

Eating just the right amount and consistent with the daily activity of the body will help balance energy consumption and intake. If you eat more than your body needs, you will gain weight because unused energy will be stored as fat, otherwise, if you eat too little, you will lose weight, eat enough to optimize consume food and help maintain health. According to the researchers discovered that the human brain works best when not too full, the stomach will produce ghrelin, a hormone that stimulates and improve function handles the study, memorize and analyze not brain space, helping us to stay alert, active, and focused.    

Tip: Eat and drink so that within two and a half hours, the food will move out of the stomach pocket, and within twelve to eighteen hours, it is completely out of the system. If you keep this simple, you will feel much more energetic, agile, and alert. 

# 4: Control the number of meals per day

Breakfast and eat many small meals throughout the day. Healthy breakfast can start the process metabolically while eating small healthy meals help energetic all day. 

Tip: Avoid eating late, try to have dinner earlier and the time between dinner and the next morning fluctuates between 10-14 hoursStudies show that eating breakfast before 8:00 and dinner before 19:00 to ensure the digestive system is rested every day can help regulate weight and overall health of the body. If you are under thirty, eat three meals a day. If you’re over thirty, cut it down to two meals a day. 

# 5: Processed food is suitable for the season and the weather

Eating different processed foods in different seasons helps your body to adapt to the changing weather. Health will be significantly improved when eating according to the needs of the body and according to the weather and climate in which we live.

Tip: Seasonal eating helps the body adapt well to environmental changes and helps to eat better, creating an overall benefit for your health.

# 6: Always keep a balanced diet

You need to maintain a balanced diet, but without being caught up in the confusing maze of vitamins, carbohydrates, and protein, try to balance them all through maintaining a diet that includes supplements such as vegetables, lentils, beans, and a variety of grains in your daily diet.

Tip: It is necessary to follow a diet that is full of nutrients in everyday life because a person’s long-term health is severely affected by eating only a lot of carbohydrates and very few other things. The daily ration should not be rice which is all the other things.   

#7: Maintain a low salt and low sugar diet:

Salt intake should be less than (<5gr/day) and sugar less than (<25gr/ day). Eating too much salt can raise blood pressure. People with high blood pressure if you eat a lot of salt has many possibilities of getting heart disease or irregular q Committee, n gay when not adding salt to food, you can still eat too much because had salt 3/4 in foods such as cereals, soups, bread, and sauces. Meanwhile, eating a lot of sugar (over 25 grams/day equivalent to 5 teaspoons of sugar) will cause the body to age quickly, gain weight, obesity, stress…       

Tip: Be sure to maintain a salt intake of less than 1.5g per 100g of food. Adults and children 11 years of age and older should eat no more than 6 grams of salt (about one teaspoon) per day. Young children should eat less than 5 grams a day. 

#8: Eat in moderation

This is an important rule for any healthy diet. Moderation essentially means eating only the amount of food the body needs, not overeating and excess. Article degrees means no need remove the food love. Many of us turn to food to relieve stress or deal with unpleasant emotions like sadness, loneliness, or depression. Therefore, you need to control your emotions to make a regular diet for yourself. 

Tip: Limit junk food and control your feelings of eating. It will be difficult to eat in moderation if uncontrolled emotional and ready to eat junk food and unhealthy food.  


Healthy food to eat are foods low in saturated fat, trans fat, sugar, and salt-free. The source of the food we eat every day is divided into two main categories, natural foods, and foods that are handcrafted or industrial. No food is considered completely healthy, and no food is completely unhealthy. With natural foods, it is necessary to combine them diversely by eating many different foods in the same group to ensure adequate quantity and balance of nutrients. Combining foods to create a healthy diet for each person depends on nutritional, physiological, and well-being status with principle. Increase the intake of fruits and vegetables, control consumption of saturated fat, salt, and free sugar.    

Some foods are considered to be healthy, but if consumed in inappropriate they do not result in a healthy diet. Watermelon, for example, is considered a healthy fruit, but eating an entire watermelon will raise blood sugar more than eating a bar of chocolate (considered unhealthy). Or vegetarian food that is considered healthy, but it is fried in a form that increases trans fats. Sweet potatoes are recommended to eat instead of rice for people with diabetes, but if cooked in the baking form will raise the glycemic index of foods.

Many of the foods that appear regularly in the modern diet are not part of the healthy eating group. These foods should be optional or occasional foods appear in a healthy diet. Whether starting from, it’s easy to make small changes to maintain eating healthy by reducing food intake infrequent and c blowing focuses on eating foods from all food groups Main following:    


2)    FRUITS     




Foods are grouped because they provide similar amounts of important nutrients. For example, the main nutrients of the dairy group, yogurt, cheese, and alternatives include calcium and protein, while the fruit group is a good source of vitamins, especially vitamin C. Eat a varied diet, a well-balanced means eating a variety of foods from each of the five food groups daily, in recommended amounts. Because different foods provide different types and amounts of important nutrients, it is important to choose a variety of foods within each food group. Also, the selection of types of foods will help your meal enjoyable, so you do not get bored with the diet drink her daily.      


Some foods are not suitable for five healthy food groups because they are not necessary for a healthy diet. These foods are called optional food and only occasionally eat supplements. They tend to contain too much-saturated fat, sugar, salt, or alcohol and are high in important nutrients like fiber. Regularly eating these foods is not good for overall health. Optional food that should not infrequently be eaten for a healthy diet are rich in:

  • Sweet biscuits, pastries, ice cream, candy, chocolate, butter, bread spreads much-saturated fat, soft drinks have sugar and alcohol, sports drinks and energy, condensed milk, an alcoholic drink.
  • Processed meat and salami.
  • Commercially fried foods; Take-out foods like hot chips, burgers and pizza chips, crispy chips, and other fatty and/or savory fast food foods include some crackers.


A healthy diet includes a small amount of fat each day, about 1-2 tablespoons for adults and less for children. Consuming healthy fats in small amounts is an important part of a healthy diet. It helps with the absorption of vitamins A, D, E, and K; reduces the risk of heart disease; lowers cholesterol levels. There are two types of healthy fats: 

  • Single fat: found in olive oil and canola oil, avocados, cashews, and almonds.
  • Multi Fat: omega-3 is found in fish oil; Omega-6 fats are found in safflower oil, soybean oil, and nuts.

The best way to include healthy fats in your diet is to replace the saturated fat you’re eating like butter and cream with a healthy unsaturated fat option such as oil olives or polyunsaturated margarine. Learn more about fats and oils.  


The amount of food needed how much from each group healthy food to eat every day, depending on age, gender, and activity level of the body. As recommended by the World Health Organization, healthy diets, and healthy foods to eat every day for adults and children are as follows: 


For adults:

– Ripe fruits, green vegetables, beans, nuts, whole grains (brown rice/ flip rice, wheat, barley, unrefined corn).         
– At least 400 grams of vegetables per day (excluding tubers such as potatoes, cassava, and other starchy roots).         

Tip: Eating at least 400 grams of vegetables every day will reduce the risk of metabolic diseases and increase fiber consumption. We should maintain the habit: There are vegetables in every meal; Eat fresh fruits and vegetables instead of snacking; Eat seasonal vegetables and fruits.

  • Free sugar should only accounted for less than 10% of total daily energy intake equivalent to 50g of sugar (about 12 tablespoons small) for a healthy adult with energy consumption of 2,000 calories a day. Ideally, eat less than 5% (half of the amount above) for the health benefits. Free sugars are sugars that are added to foods or drinks during the preparation and preparation of foods/drinks, as well as sugars naturally present in honey, honey series, syrups, fresh juices and water, fruit concentrate.         

Tip: Sugar should be below 10% of total daily energy intake (preferably less than 5%) to control weight, reduce the risk of heart and diabetes. Limit your use of foods, drinks high sugar content, such as snacks, candy, soft drinks, carbonated or non-carbonated, juice, the concentrate or powder mixed drinks, drinks with flavor flavors, energy drinks, instant tea, instant coffee, sweetened milk; eat raw fruits and vegetables instead of sugary snacks.

  • Fat represents should less than 30% of the energy to eat daily. Unsaturated fats are more abundant in fish, avocados, and nuts (sunflower seeds, soybeans, olives) than saturated fat (found in meat, avocado, palm oil, coconut oil, cream, cheese, fat) and trans fats, including industrially produced fats (found in baked and fried foods and packaged foods and snacks such as snacks, biscuits, muffins,… and fats from large animals such as meat and dairy products from cows, sheep…). The recommended percentage of saturated fat is less than 10% of total energy and trans fat is less than 1% of total calories. In particular, industrially produced saturated fats should not be included in a considered healthy diet and should be avoided.         

Tip: Reduce the fat intake to less than 30% of total energy to control weight and reduce the risk of non-communicable diseases by it is advisable to steam or boil the food instead of frying; Replace fats, butter with unsaturated vegetable oils such as soybean oil, corn oil, canola oil, sunflower oil; Use skim milk or dairy products, lean meats, or remove excess fat from meat, reduce the consumption of baked or fried foods, and prepackaged foods high in industrial trans fats.

  • Eating less than 5 grams of salt (equivalent to a teaspoon of children) per day. It is recommended to use table salt supplemented with iodine.         

Tip: We often consume too much sodium through salt and less potassium supplementation (less than 3.5 grams). Eating more sodium and less potassium contributes to high blood pressure and increases the risk of heart disease and stroke. Reduce salt consumption to less than 5g a day by Limiting the use of salt and salt-rich spices such as fish sauce, soy sauce when cooking and preparing food; Do not leave salt and salty sauces on the table; Reduce your intake of salt-rich snacks; Choose foods with low salt content.

With young children, l tips to nutrition are similar to adults, but it should be noted further: When the child is 6 months old, eating with breast milk, babies need food supplement with diverse food, sufficient in number safe and nutritious. Do not add sugar and salt to baby foods. In the first 2 years, it is necessary to maintain a healthy diet in terms of nutrition that will help develop and grow both physically and intellectually, while reducing the risk of overweight, obesity, and non-communicable diseases when children grow up.


As recommended by the World Health Organization, the healthiest diets and meals to eat will vary depending on the type of food and the food group. However, you can estimate the standard one serving daily as follows: 

Vegetables: A standard serving of vegetables of about 75 g will provide 100–350 kJ or be replaced with :

  • ½ cup of cooked vegetables (for example, broccoli, carrots, spinach, or pumpkin).
  • ½ cup dried beans or canned beans, cooked peas, or lentils (preferably without salt).
  • 1 cup of green leafy vegetables or raw salad 
  • ½ cup of sweet corn 
  • ½ medium potatoes or other starchy vegetables (such as sweet potatoes). 
  • 1 medium tomato.
  • Fruit: A standard fruit serving is about 150 g providing 350 kJ plots or substituted with :
  • 1 medium piece (apple, banana, orange, pear) 
  • 2 small pieces (apricots, plums, kiwifruit) 
  • 1 cup of canned or diced fruit (without added sugar). 

Just occasionally, a standard serving of fruit might be: 

  • 125 ml (½ cup) fruit juice (no added sugar) 
  • 30g of dried fruit (4 halves of dried apricots, 1½ tablespoon of sultanas).
  • Foods from cereals. Choose cereal foods that are mostly whole grains or high in fiber. One standard serving is 500 kJ or replaced with:  
  • 1 slice 40g of bread
  • ½ medium roll 40g or flatbread 
  • ½ cup 75-120g cooked rice, pasta, pasta, barley, buckwheat, semolina, bean curd, bulgur, or quinoa 
  • ½ 120g cooked porridge 
  • ¼ cup 30g muesli 
  • 2/3 cup 30g of breakfast cereal flour 
  • 35g crispy bread 
  • 1 small cake 60g
  • 1 muffin or English muffin 35g. 
  • Lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans served daily. A standard serving provides 500–600kJ:
  • 65g cooked lean red meat like beef, lamb, veal, pork, goat, or kangaroo (about 90–100g raw)  
  • 80g cooked poultry such as chicken or turkey (100g raw) 
  • 100g of cooked fish fillet (about 115g live weight) or 1 small can of fish 
  • 2 large eggs (120g) 
  • 1 cup (150g) of cooked dried or canned beans/legumes such as lentils, chickpeas, or peas (preferably without added salt)
  • 170g of tofu 
  • 30g nuts, seeds, peanut butter or almonds or tahini or other nuts or pastes (without added salt).
  • Milk, yogurt, cheese, and/or alternatives. Milk, yogurt, and cheese should mainly be reduced in fat. A standard serving (500–600kJ) is:  
  • 1 cup (250ml) of pasteurized, long term pasteurized reconstituted milk or fresh milk 
  • ½ cup (120ml) condensed milk 
  • 2 slices (40g) or a (40g) block of hard cheese.
  • ½ cup (120 g) of ricotta cheese 
  • ¾ cup (200 g) of yogurt 
  • 1 cup (250 ml) of soy water, rice, or other cereal with at least 100 mg of calcium added per 100 ml. 

If you do not eat any of these foods, the following foods contain as much calcium as one serving of milk, yogurt, cheese, or alternatives:

  • 100g almonds with shell 
  • 60g sardines, canned, in water
  • ½ cup (100g) of canned red salmon with bones
  • 100g of firm tofu (check label – different calcium levels). 

Note that some varieties contain more energy, especially nuts.


Here are 10 healthy foods to eat that will make your health better


1) Almonds: Provides many nutrients, including magnesium, vitamin E, calcium, fiber, riboflavin.

2) Brazil Nuts (Bertholletia excelsa): is one of the healthiest nuts available. They are an excellent source of both protein and carbohydrates, vitamin B-1, vitamin E, magnesium, and zinc. Brazil nuts also contain more selenium than many other foods. Selenium is an important mineral for maintaining thyroid function, and it is an antioxidant that great for the human body.              

3)  Oatmeal: As the food content of oats or oat bran rolls high may include heart health benefits of them as part of a diet low in fat. Research has found that the soluble fiber content in cereals helps lower cholesterol levels and reduces cardiovascular risk factors. Oats contain complex carbohydrates as well as water-soluble fiber. These substances slow down digestion and help stabilize blood glucose levels. Oatmeal is also a good source of folate and potassium.            


4) Broccoli: Provides a large amount of fiber, calcium, potassium, folate, and other plant nutrients. Phytonutrients reduce the risk of developing heart disease, diabetes, and some cancers. Broccoli is also loaded with antioxidants like vitamin C and beta-carotene. Half a cup of broccoli can provide about 85% of the value of vitamin C daily. Another compound in broccoli, called sulforaphane, may have anti-cancer and anti-inflammatory properties.               

5)  Apples: An excellent source of antioxidants, fighting free radicals that are damaging the substances the body makes. They cause undesirable changes in the body and can contribute to chronic diseases, as well as the aging process. However, some studies have suggested that the antioxidants in apples can prolong a person’s life span and reduce the risk of chronic disease.       

6)  Blueberries: Provide significant amounts of fiber, antioxidants, and phytonutrients, which can help prevent disease and maintain vital bodily functions. According to research, eating blueberries can help protect against cognitive decline, may help reduce the risk of Alzheimer’s disease and prevent heart disease, Eating 22 grams of frozen dried blueberries per day significantly reduced blood pressure in women with stage 1 hypertension.

7)  Avocados: Provides a high content of healthy fats, as well as B vitamins, vitamin K, and vitamin E. Avocados are also a good source of fiber,  increases the level of high-density lipoprotein, also known as “good” cholesterol helps remove more harmful cholesterol from the blood. Avocados may also have anti-cancer properties of the breast, colon, and prostate gland.       

8)  Green Leafy Vegetables: Consuming green vegetables for 6 weeks significantly reduces cardiovascular risk factors. Spinach is an example of green leaves that have high levels of antioxidants, n ó is a good source of vitamins A, B-6, C, K, selenium, niacin, zinc, phosphorus, copper, potassium, calcium, manganese, betaine.     

9) Fish: including salmon, mackerel, herring, sardines, and anchovies. These fish are high in omega-3 fatty acids, which may benefit the heart and nervous system and help treat inflammatory conditions like arthritis. They are also rich in vitamins A and D that can significantly reduce the risk of rheumatoid arthritis.         

10) Chicken and eggs 

  • Meat chicken: a kind of meat that is good for health and cost savings. Chicken is an excellent source of protein. Chicken skin is high in saturated fat.      
  • Eggs: a protein source that may easily be incorporated into a balanced diet, because they are very flexible. Eggs contain vitamins including B-2 and B-12, both of which are important for conserving energy and creating red blood cells. Eggs are also a source of the essential amino acid leucine and provide a very important amount of choline to cell membranes. The yolk contains most of the egg’s vitamins and minerals, as well as fats and cholesterol.         


Keep a healthy diet and add healthy foods to eat every day. If you are too concerned about having many calories in food, think of your around the 10 foods mentioned above to ensure a variety of colors and freshness. Avoid packaged and processed foods and choose more fresh ingredients whenever possible.    

Prepare many meals: Cooking more meals at home can give you control over what you’re eating and better monitor what goes into your food. You will eat fewer calories and avoid chemical additives, added sugars, and unhealthy fats in packaged foods.   

Make the appropriate changes: When cutting out unhealthy foods in diet, it’s important to replace them with healthy foods. Replacing dangerous trans fats with healthy fats will make a positive difference to your health. However, converting animal fats to refined carbohydrates such as switching your breakfast bacon to donuts won’t decrease your risk of heart disease or improve your mood.   

Focus on how you feel after you eat: This will help foster a new healthy habit and taste. The eat healthy food, the better you will feel after a meal. The more junk food you eat, the more irritable, nauseous, or depleted you will feel.   

Drink plenty of water: Water helps flush out waste and toxins in our systems, dehydration causes fatigue, low energy, and headaches. You often confuse thirst for hunger, so getting enough water also contributes to a healthier diet.  

To maintain your overall health, there is no remedy cheaper and betters used healthy food to eat every day and a healthy diet. Over time it will greatly improve your health.

Do it today and tell me about your results.