Foodsmart Nutrition & Dietitian Advice Blog | Healthy Habits (2024)

FAQs

What are the 7 healthy eating habits? ›

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds. Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol.

The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.

The healthiest foods and diets out there focus on real, whole foods: lots of vegetables and fruits, whole grains, healthy proteins and fats, and limited added sugar and sodium.

According to the American Heart Association, the most unhealthy food includes highly processed foods, just as processed snacks or junk food. These are replete with empty calories and low in nutrition. The refined flours, sodium and sugar in these foods make them the most unhealthy food in the world.

Fermented foods such as yogurt and kimchi took the top spot, likely because of their immune- and gut-boosting benefits. According to researchers at the Stanford School of Medicine, a diet rich in fermented foods increases microbiome diversity and improves immune responses.

Blueberries take the title of healthiest fruit. Blueberries' stunning hue comes from their anthocyanins — an antioxidant believed to be responsible for their numerous health benefits. Long-term studies suggest that including blueberries in your regular lineup may lower the risk of heart disease and type 2 diabetes.

Peanut butter does contain plenty of heart-healthy unsaturated fatty acids, per the USDA. “Peanuts and peanut butter is rich in oleic acid, a type of omega-9 fatty acid which helps lower LDL or bad cholesterol,” says Largeman-Roth.

What is the 10 rule in nutrition? ›

The information on a food label is for one serving (it may be the whole package). Look on the right hand side of the label and choose foods that have 10% or less fat and sodium, and 10% or more fiber. In addition to The 10% Rule, there are a few more points of interest.

Fruits are a light breakfast option, and some whole fruits can make an easy snack for your commute. All fruits are relatively low in calories and contain fiber, a range of vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body's absorption of its sugars, giving you a steady source of energy.

WHAT IS THE 10% RULE? This is how I like to define the 10% rule. 90% of the time you're eating real, whole food, with 1-ingredient (there are some exceptions) and 10% of the time you're not.