Oatmeal

Oatmeal keeps cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber. Look for old-fashioned or steel-cut varieties.

Avocado



You’ll get nearly 20 percent of your daily dose of fiber in one half-cup serving of avocado, plus cholesterol-lowering monounsaturated fats.

Walnuts

Walnuts are a solid source of omega-3 fatty acids—the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).

Mushrooms



Meaty and filling, as a stand-in for beef, mushrooms can slash up to 400 calories from a meal.

Try this: Saute sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Mushroom White Pizza.

Greek Yogurt



Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick style of yogurt can contain 8 grams more protein per serving than conventional yogurt.

Eggs

The whites offer up the protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rap, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.

Edamame

These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.

Kiwi

Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and almost as much potassium as a banana.

Sweet Potatoes

The darker the color, the richer these tubers are in the antioxidant beta-carotene.

Kale

The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow macular degeneration by more than 40 percent.

Barley

Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, ago.

Pumpkin

The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.

Nut Butter

Heart-healthy monounsaturated fats abound in these protein-rich spreads, especially peanut, and almond butter. Opt for those with just two ingredients: nuts and salt.

Chard



Chard is supercharged with nutrients—think calcium, B vitamins, and beta-carotene. This leafy green fuels your body with fiber, too.

Bulgur

Made from wheat that has been steamed, dried, and cracked, bulgur delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.

Whole-Grain Pasta

Whole-grain pasta contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled “multigrain,” as it may be made with a number of grains and they aren’t necessarily whole ones.

Black Beans

These burrito mainstays boast antioxidants and magnesium, which helps maintain nerve and muscle function.

Spinach

You’ll get iron (for healthy hair), plus folate and at least a dozen flavonoids—compounds that are loaded with antioxidants.

Kidney Beans

A chili essential, kidney beans were found to be one of the most antioxidant-rich foods in a USDA study.

Quinoa

It may cook like a grain, but quinoa is actually an herbaceous plant. It’s a complete protein, meaning it contains all nine essential amino acids and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

Lentils

A protein powerhouse, lentils are flush with folate, a nutrient that may prevent certain birth defects.

Wild Salmon

The omega-3 fatty acids in salmon may improve your mood and keep your skin glowing. Why wild? It’s exposed to fewer toxins than the farmed Atlantic variety.

Chicken Breasts

A dinner staple from the leanest part of the bird: half a breast has just 2.5 grams of fat and more than 22 grams of protein.

Oranges

Your go-to source for vitamin C, which, among other useful traits, can help the body burn fat. And in addition to helping prevent colds, the vitamin C in oranges may stimulate collagen synthesis to keep skin looking supple.

Sardines

This protein-rich winner is an acquired taste for some, but totally worth it. Chockablock with vitamins D and B12, sardines are also an excellent source of calcium and omega-3 fatty acids.

Almonds

Almonds are packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.

Extra-Virgin Olive Oil

Olive oil is an outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.

Blueberries

Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.

Broccoli

A vitamin C gold mine—a half-cup of cooked broccoli satisfies 80 percent of the U.S. Food and Drug Administration’s recommended daily dose. It’s also a key source of vitamin K.

Food and nutrition play a crucial role in health promotion and chronic disease prevention. Every 5 years, HHS and USDA publish the Dietary Guidelines for Americans, the Nation’s go-to source for nutrition advice.

The latest edition of the Dietary Guidelines reflects the current body of nutrition science, helps health professionals and policymakers guide Americans to make healthy food and beverage choices.

and serves as the science-based foundation for vital nutrition policies and programs across the United States.



Eat plenty of vegetables and fruits, whole-grain foods, and protein foods. Choose protein foods that come from plants more often.

Choose foods with healthy fats instead of saturated fat

Limit highly processed foods. If you choose these foods, eat them less often and in small amounts.

Prepare meals and snacks using ingredients that have little to no added sodium, sugars or saturated fat.

Choose healthier menu options when eating out

Make water your drink of choice

Replace sugary drinks with water

Benefits of Healthy Eating :

Fuels your body to work, live, and play.

It improves your mood and helps you feel your best.

Increases energy.

Controls weight.

Reduces the risk of disease.

Provides vitamins, minerals, and nutrients.

Following Canada’s Food Guide