If there’s one thing I’ve learned after years of trying to eat better, it’s that healthy food doesn’t have to be boring. Quite the opposite! The key is knowing how to choose the right ingredients, balance the nutrients and, of course, allow yourself to enjoy the process. Because, let’s face it, no one can stand living on dry chicken and unseasoned salad.
But let's get to the point! If you want to improve your diet without falling into the traps of crazy diets, I've put together a healthy food list that will help you have more energy, improve your health and even eat really well.
1. Lean Protein: The Secret to Satiety
If you want to feel fuller for longer and still help build muscle, you need to invest in quality proteins. Some of my favorites are:
- Chicken breast – Classic and versatile, goes with everything.
- Fish – Salmon, tuna, tilapia… also a source of great fats.
- Eggs – Rich in protein and super affordable.
- Tofu – An incredible plant-based option to vary your menu.
- Greek yogurt – Protein + probiotics to keep your gut healthy.
2. Smart Carbs: Quality Energy
No, carbohydrates are not the enemy. The secret is to choose the right ones:
- Oat – Rich in fiber, great for a hearty breakfast.
- Sweet potato – Slow-release energy, avoiding those hunger spikes.
- Quinoa – Protein + quality carbohydrates. A perfect combo.
- Brown rice – Better than white, as it has more fiber and nutrients.
- Real whole wheat bread – Look at the label! If it has white flour as the first ingredient, it’s not valid.
3. Good Fats: Don’t Be Afraid of Them!
Fat is essential, but it is important to choose the ones that are good for you:
- Extra virgin olive oil – Pure liquid gold for your health.
- Avocado – Source of good fats and also makes everything creamier.
- Oilseeds – Almonds, chestnuts and walnuts are full of nutrients.
- Chia and flax seeds – Small but powerful for brain and heart health.
- Oily fish – Remember the salmon? It goes in here too!
4. Vegetables and Greens: Color on the Plate
If your plate is monochromatic, there's something wrong! The more color, the more nutrients:
- Broccoli – Easy to prepare and super nutritious.
- Spinach – Very rich in iron and other minerals.
- Carrot – Good for the eyes and delicious raw or cooked.
- Tomato – Source of lycopene, a powerful antioxidant.
- Pepper – Plenty of vitamin C!
5. Fruits: Nature's Sweets
If you have a sweet tooth, opt for fruit instead of processed foods:
- Banana – Super practical and full of potassium.
- Litter – Good for satiety and intestinal health.
- Red fruits – Strawberry, blackberry, blueberry… powerful antioxidants.
- Orange – Vitamin C and freshness for everyday life.
- Pineapple – Helps with digestion and has that tropical touch.
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Extra Tips for Smart Eating
Now that you have a list of healthy foods, here are some tips to help you put it into practice without stress:
- Avoid ultra-processed foods. The fewer ingredients on the label, the better.
- Drink water! It seems silly, but it makes all the difference to your health and energy.
- Balance macronutrients. Proteins, carbohydrates and fats need to go together.
- Cook more at home. This way you have complete control over what you are eating.
- Enjoy the process! Eating well is a lifestyle, not a punishment.
Now tell me: which of these foods are already part of your routine? And if you have any extra tips, share them! After all, good nutrition is something we learn together. 😉
