Healthy Food Chart – 20 Foods You Must Eat To Be Healthy

Healthy food chart

A healthy food chart contains foods that contain essential nutrients that you need in daily life. These foods, if consumed in the right quantities, have a lot of positive effects on our health. 

This healthy food chart contains food that you should definitely add to your diet if you want to be healthy and fit.

Thyroid health Bone health Nerve health
Dairy products
Green leafy vegetables
Seeds and nuts
Dry roasted soybeans
Whole grains
Green leafy vegetables
Berries, peaches, cherries
Beans and Legumes
Oranges, watermelon, grapes

Foods for Thyroid Health

These are some foods for thyroid health that are necessary for daily life. 

1. Yogurt

Curd is one of the best foods for thyroid health. Iodine is needed for the proper working of the thyroid gland. Dairy products, mostly yogurt, help fulfill the body’s iodine requirements.

2. Seeds and Nuts

Some rich sources of zinc are pumpkin seeds, sunflower seeds, and nuts like pine nuts, peanuts, cashews, and almonds. Low levels of zinc have been associated with thyroid problems. Add these seeds and nuts to your diet to replenish zinc in the body.

3. Whole grains

The body uses up more energy to digest whole grains. The metabolism increases with the extra fiber as the body has to work harder to break down the whole grains. Try to eat oats, brown rice, sprouts, sprouted grain bread, and quinoa to rev up your metabolism and help your thyroid gland.

4. Broccoli

Broccoli is rich in vitamin C, calcium, and fiber. It helps the body boost metabolism, which is beneficial for thyroid patients. Broccoli rises the TEF- Thermic Effect of Food. Eating meals slowly by chewing each bite increases TEF. 

5. Legumes and Beans

Beans and legumes are rich in zinc and fiber, which help regulate the digestive system and assist in bowel movement. This helps prevent constipation. 

Have these foods in your diet to maintain your thyroid health.

Foods for Bone Health

Our body needs 700 mg of calcium per day. You may be prone to bone-related issues if you are not getting enough calcium. (1)

Calcium-rich foods

1. Dairy products like milk, cheese, and other dairy products are calcium-rich. They are the best source of calcium.

2. Dry-roasted soybeans are a good source of calcium. Half-cup contains 230 mg of calcium which is a good amount of calcium. You can consume soybeans through one of your meals.

3. Green leafy vegetables like kale, spinach, and collard greens are good sources of calcium. Collard greens, half-cup provides 175 mg of calcium. 

4. Figs are also a good source of calcium. 4-5 dried or fresh figs contain 135 mg of calcium. Papayas and oranges are two other fruits high in calcium.

5. Fruits like papayas and oranges are high in calcium. Black currents and blackberries also have ample amounts of calcium. 

Vitamin D

We need 10 micrograms of vitamin D per day. We can not get enough vitamin D from our diet. So, we must go under the sun for some time without applying sunscreen. 

  • Cod liver oil
  • Salmon
  • Swordfish
  • Tuna fish
  • Sardines
  • Dairy and plant milk fortified with vitamin D
  • Orange juice fortified with vitamin D

Foods for Nerve Health

1. Green leafy vegetables

Green leafy vegetables like spinach, broccoli, and asparagus contain vitamin B, vital for nerve function and regeneration. Spinach, broccoli, and kale contain alpha-lipoic acid that improves nerve function and prevents nerve damage.

 2. Quinoa

Quinoa is a rich source of potassium which aids the effective conduction of messages through nerves. It is also an excellent source of magnesium, phosphorus, manganese, and folate. It also contains protein, fiber, iron, copper, and vitamin B6. 

3. Avocado

Avocado is full of healthy fats like omega 3. It has a healthy dose of potassium, which promotes effective nerve conduction. Avocados also help increase the absorption of antioxidants. 

4. Fruits

Eating fruits on a daily basis helps to heal damaged nerves. Berries, peaches, cherries, red grapes, oranges, and watermelon, among others, are loaded with antioxidants, which help to decrease inflammation and reduce nerve damage.

Grapes, blueberries, and cranberries have been found to contain a potent anti-inflammatory compound called resveratrol.

Foods to Avoid For Kidney Health

Avoid/Reduce these Add these
Red meat
Cauliflower, cabbage
Cranberries, blueberries, grapes
Raddish, turnips
Salty/Packaged foods
Onions, bell peppers
Dark coloured sodas
Garlic, olive oil

This healthy food chart contains foods you should avoid and foods you should add to your diet if you have kidney issues.

High-Protein Foods

Animal products like red meat, poultry, fish, and eggs contain high-protein content. You do need protein to help repair tissues and build muscle. But protein also leaves behind waste that your body must eliminate. Too much protein in the diet makes the kidneys work hard and could damage them. 

For your daily protein needs, you can go for fruits and vegetables, milk, oats, quinoa, etc. If you are eating meat, fish, and eggs daily, make sure they are in small quantities. (2)

Salty foods

Salt contains sodium which, in excess quantities, harms kidney health. It is added to most processed foods. Salt plays an essential role in the amount of fluid our body holds. Too much fluid affects blood pressure and can cause heart and lung disease. 

Healthy kidneys help maintain the proper fluid balance. But if you have kidney issues, you may get issues related to the heart or lungs. So, avoid high sodium foods like processed foods. (3)

High in Potassium

Potassium is something that puts stress on the kidneys. You must limit its consumption if you have kidney issues. Fruits like melons, bananas, oranges, and tomatoes are high in potassium. 

The mineral content is also high in dairy products, avocados, bran, nuts, beans, and lentils. Dark-colored sodas and fruit punches are also high in potassium.

High in Phosphorus

Phosphorus helps our body in forming bones and teeth. It helps our body to use carbohydrates and fats. But, it is restricted if you have stage 4 kidney disease. 

Avoid dairy products, chocolate, seasoned foods, processed foods, baking soda, whole-grain bread, bran cereals, oatmeal, nuts, and sunflower seeds. Foods with low phosphorus content are corn, rice cereals, popcorn, lemonade, and some sodas that are not dark in color.

High in Calcium

An essential nutrient, calcium, is complex for kidneys. Dairy products are foods that mainly contain calcium. It is also found that some of the same foods that contain calcium also include high phosphorus levels. 

So, by avoiding those foods, you are decreasing phosphorus and calcium intake together. Your healthy food chart must contain low sodium, potassium, and phosphorous foods.

Foods For Kidney Health

Kidneys can get damaged by excess sodium, phosphorous, or potassium intake. A daily sodium intake should be below 2000 mg, potassium below 2000 mg, and phosphorous below 800 or 1000 mg per day.

1. Cauliflower

Cauliflower is a nutritious vegetable containing Vitamin C, K, B, and folate. It also contains anti-inflammatory compounds and fiber. A cup of cauliflower has around 19 mg of sodium, 176 mg of potassium, and 40 mg of phosphorous.

2. Garlic

Garlic gives an excellent taste to our dishes, therefore, reducing the use of salt. It contains vitamin C, vitamin B6, and manganese. It also contains sulfur compounds that have anti-inflammatory properties. 

Daily usage of garlic also helps in digestion issues. 9 grams of garlic has 1.5 mg of sodium, 36 mg of potassium, and 14 mg of phosphorous.

3. Olive oil

If you are someone with kidney issues, olive oil is a good option for you. It contains healthy fats. It has no phosphorous. The major part of olive oil is monounsaturated fat which has anti-inflammatory properties. 

These monounsaturated fats are stable at high temperatures, making them a favorable choice for good health. Olive oil has 0.3 mg of sodium, 0.1 mg of potassium, and 0 mg of phosphorous.

4. Cabbage

Cabbage is rich in Vitamin K, Vitamin C, and Vitamin B. It has insoluble fiber that keeps your digestive system healthy by promoting regular bowel movements and adds bulk to stool. It has 13 mg of sodium, 119 mg of potassium, and 18 mg of phosphorous.

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