We constantly get the message of what not to eat, but there are foods that you should consider eating more of due to the nutritional punch that they pack. Even though we are always advised to eat everything in moderation I would load up on the following foods.


1. Chicken

White meat is an excellent way to eat protein healthily. The affordability of chicken makes it easy to include into any diet and budget.Chicken


2. Pistachios

Nuts are also a great way to consume protein, especially for vegetarians. Although nuts are high in fats, they are high in HDL which increases good cholesterol levels.Pistachios


3. Cranberries

Berries in general are high in antioxidants and cranberries are no exception in that category. Cranberries are special in that they are so acidic that they help to kill the bacteria that cause urinary tract infections.



4. Lentils

Full of fibre, lentils help to prevent digestive issues like irritable bowel syndrome. The other benefit of lentils is that they slow down your digestion and stabilize blood sugars, which can help those suffering from diabetes to manage their condition.Lentils


5. Kale

Loading up on kale does not mean that you are loading up on calories as they have a very low calorie content. Like most other greens kale is also high in iron, in fact it has more iron than beef. So load up on kale salads or kale chips and do not feel one ounce of guilt.Kale


6. Tofu

An excellent source of protein, iron and calcium. Consider eating tofu regularly as a substitute for meat or in addition to meat and it will help to reduce the chance of diseases such as breast and prostate cancer, type 2 diabetes and osteoporosis.Tofu


7. Sweet Potatoes

High in beta-carotene sweet potatoes help to increase levels of vitamin A in the blood. Ranking low on the glycemic index sweet potatoes help you keep your blood sugars stable and are a favorite of body builders for that reason.Sweet Potatoes


8. Dark Chocolate

Eat more chocolate, it’s good for you; this is the message you should take to heart when it comes to dark chocolate. Dark chocolate is full of nutrients such as: fibre, iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium.Dark Chocolate


9. Greek Yogurt

Greek yogurt is well-known for being high in protein and probiotics, but it is also high in vitamin B12, which is essential for healthy brain functioning. Try adding Greek yogurt to smoothies or as a substitute for sour cream on baked potatoes.Greek Yogurt


10. Quinoa

This ancient grain is a favorite of those who cannot eat gluten. It is also one of the few plant foods that contain all nine essential amino acids. Mix quinoa into salads, make cookies with quinoa, or simply cook it and serve it as a side dish in a well-balanced meal. Quinoa is a great accompaniment to your dinner as it is not a carbohydrate it’s a grain.Quinoa