A healthier diet includes more fruit, vegetables, nuts, beans, whole-grain cereals and low-fat dairy products, less salt, sugary drinks, white flour and red meat. Where to start? Here are the 10 best foods, i.e. the ones you should eat regularly because they are good for your health and tasty.
1. Sweet potatoes
Sweet potatoes are nutritional superstars. They are rich in carotenoids and are a good source of potassium and fibre. Stir a little olive oil into sweet potato slices and fry until soft and lightly browned. Sprinkle with one or two spices such as cinnamon or chilli.
A cup or so of mango provides 100% of vitamin C per day, a third of vitamin A per day, a good dose of potassium, which lowers blood pressure, and 3 grams of fibre. Bonus: they’re irresistible. Don’t miss the smaller, sweeter Honey mangoes, also called Champagne, Manila or Ataulfo, which are in season from March to June.
3. Greek yoghurt (0%)
Non-fat (0%) unsweetened Greek yoghurt has a pleasant acidity that perfectly complements the natural sweetness of berries, bananas or your favourite whole-grain cereal. It is filtered, so even the 0% fat versions are thick and creamy. And the lost liquid means the remaining yogurt has twice the protein of regular yogurt (but less calcium) – about 15 grams in 5 ounces of 0% Greek yogurt.
They are rich in vitamin C, carotenoids, vitamin K and folate. Steam them until bright green and soft. Sprinkle with Parmesan cheese and squeeze fresh lemon juice.