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The World's Healthiest Foods List
129 foods that can serve as the basis of your Healthiest Way of Eating.
Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.
Go To: The World's Healthiest Foods List
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The Five Healthiest Foods to Eat on Thanksgiving Day
• Cranberries. They are loaded with the antioxidant vitamin C and also provide a fair amount of dietary fiber and manganese. Cranberries also contain proanthocyanidins, a type of antioxidant that can prevent the adhesion of bacteria to the urinary tract sometimes causing urinary tract infections.
Check out this Cranberry Sauce Recipe
• Sweet potatoes. Sweet potatoes offer a host of nutrients and an impressive array of antioxidants, so they should replace white potatoes this Thanksgiving. Sweet potatoes, with their deep orange flesh, are excellent sources of beta-carotene (the plant precursor to vitamin A) and vitamin C. Both of these antioxidant nutrients are needed to strengthen your immune system and fight off that winter cold. Sweet potatoes also provide fiber and potassium — two nutrients that are deficient in the diet of most Americans.
Check out this Mashed Sweet Potato Recipe
• Turkey. Turkey is a very good source of protein. Buy a fresh turkey which is low in fat (less than 5 grams per serving) and rich in the vitamins niacin and B6. Dark meat is slightly higher in fat than breast meat, but it also provides more iron than white meat.
A four ounce serving provides 65.1% of the daily value for protein, along with 11.9% of the daily value for saturated fat, about half the amount of saturated fat found in red meat. It is also a very good source of the trace mineral, selenium. Selenium is of fundamental importance to human health. It is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function.
Turkey is also a good source of another cancer-protective nutrient, the B vitamin, niacin. Turkey is a good source not only of niacin, but also vitamin B6. These two B vitamins are important for energy production. In addition to its DNA actions, niacin is essential for the conversion of the body's proteins, fats, and carbohydrates into usable energy. Niacin helps optimize blood sugar regulation via its actions as a component of a molecule called glucose tolerance factor, which optimizes insulin activity.
• Greens. Mustard, turnip, collard or kale — greens are full of healthy nutrients like beta-carotene, vitamin C, folate, fiber and calcium. Green leaf plants are the best source of folate — whose name is derived from foliage — a nutrient that can prevent birth defects.
Check out this Mediterranean Collard Greens Recipe
• Pumpkin pie. This fleshy edible fruit is rich in antioxidant nutrients that are associated with deep orange color beta-carotene and vitamin C, but is also rich in potassium and fiber. Pumpkin is rich in Vitamin A and also provides fiber. Pumpkin seeds are high in polyunsaturated and monounsaturated fatty acids (the good fats). Pumpkin itself is quite low in calories and is a healthy holiday food.
Pumpkin pie, however, becomes a high-calorie food because it's made with eggs, sugar, evaporated milk and baked in a high-fat pie crust. To make a lower-fat pumpkin pie, you may consider using an egg substitute, light cream or low-fat evaporated milk in your recipe.