Healthy Eating Table

Foods that have a lot of fiber and water can fill you up. In general, these foods are lower in calories and fat, and are 100% healthier than foods with high calories or meals that we think that can’t be replaced.

The table below will help you make smart food choices for you good healthy lifestyle


These foods will fill you up with fewer calories and you should choose them more often These foods contain more calories and you should choose them less often
–       Fruits and Vegetables

(prepared without added fat)

–       Fried foods
Spinach, broccoli, tomato, carrots, watermelon, berries, apples Eggs fried in butter, French fries, fried vegetables
–       Low-fat and fat-free milk   products –       Full-fat milk products
Low-or fat free cottage cheese, low-or fat free yoghurt, low-or fat free milk Whole and 2% milk, full-fat ice-cream, full-fat cheese
–       Broth-based soup –       Dry snack foods
Vegetable-based soup, tomato soups without cream, chicken or beef broth soups Dried fruits, crackers or pretzels, chips, cookies
–       Whole grains –       Higher-fat and higher-sugar foods
Popcorn, whole wheat pastas, brown rice, whole wheat bread Croissants, cakes and pastries, margarine, candy bars, shortening and butter, doughnuts
–       Lean meat, poultry and fish –       Fatty cuts of meat
Ground beef lean or extra lean, grilled salmon, chicken breast without skin Ground beef (regular), bacon, brisket
–       Legumes (beans and peas)
Black-eyed peas, black, red kidney and pinto beans (without added fat), green peas


  • Consume one egg per day

            People thought that eggs are unhealthy to consume because of their high cholesterol quantity and the risk of coronary heart disease or stroke. But some studies have shown that eggs belong to the most nutritious foods on the planet, safe and healthy to consume. Consuming up to one egg per day is not associated with any increased risk of any disease. Eggs are natural source of vitamins and minerals for growth and repair of our bones, teeth, skin and organs.

They are full of vitamin A, D, B2 (riboflavin), B12, folate, biotin, pantothenic acid and choline; and minerals including: phosphorus, lodine and selenium.



  • Eat different vegetables every day

            Vegetables provide most of the world nutrient sources. There is wide variety of vegetables all around the world and it’s best to eat as many different types of vegetables every day. Vegetables provide you with different types of vitamins for example (vitamin K, C), that are needed for your body to function well. They are also a great source of antioxidants. Some vegetables are excellent source of fiber and contain decent amount of protein. Some are also good to make all sorts of healthy recipes who have pretty good taste. But most of all using vegetables every day have powerful biological effects that include improvement over immune function.


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