Food Health

Delicious Healthy Foods that Must be present in your Kitchen

Healthy and tasty foods

Do you want to have a healthier body and body?

Of course, you do. Who doesn’t?

Then you need to be very careful when it comes to your diet. Fortunately, there are plenty of delicious meals that can do wonders for your body. Whether you want to lose weight or keep fit, we tell you what to eat to make your body happy.

Here are the delicious and healthy food and important liquids you should not miss out of your kitchen and your diet.

The foods you find below can really do wonders for your body.

However, you should keep in mind that it is not enough just to eat healthy food in order to see great results.

Try to cook as often as possible, avoid sweets and fast food and see that the results will not be delayed.

Olive oil

When talking about healthy foods that should not be left out of your kitchen, we can not but remember olive oil. It is rich in monounsaturated fats, which have a beneficial effect on the body and reduce the risk of heart disease.

Olive oil poured in a glass bowl
The olive oil must be present in your daily menu, because of its properties and benefits [Shuttrstock]
So, when cooking, it is best to replace butter, sunflower oil or lard with olive oil.
You can also use it to prepare fresh and delicious salads.
One teaspoon of olive oil has about 120 calories, which means you do not have to consume too much. So no matter what you cook, try not to include in your diet more than 2 teaspoons of olive oil a day.

Green tea

Even if it is not a food, green tea cannot be missed from the list of healthy substances you need to have at your fingertips.

If you are not new to the sports and fitness world, then you certainly know that green tea has a lot of beneficial effects on the body.

For example, it can prevent cancer, promote weight loss, slow down Alzheimer’s and not only. In fact, specialists say green tea helps fight almost all diseases, from the heart to cold.

Hot green tea served on a table
Green tea helps fight almost all diseases, from the heart to cold and promotes weight loss. [Shutterstock]
Because it has a very small number of calories, about two per cup drinking, you can drink as much tea as you like.

Actually, doctors recommend between one and three cups every day.


In terms of calories, a large egg has about 74 calories.

But experts say you have to take care of how many eggs you eat because too many can harm your body. So, you should eat up to 7 eggs a week.

Eggs are excellent food, rich in high-quality proteins and low in calories, that help for developing muscles [Shutterstock]
Don’t you know what to eat to develop your muscles? The answer is simple: it eats eggs.

They will give you the necessary nutrient dose to help your muscles excel and work out your workouts if you go to the gym.


With a high content of amino acids, which helps to develop muscles, beef is a healthy food rich in iron and zinc.

Also among the nutrients found in beef are vitamin B6, B12, potassium, selenium.

Grilled beef steak with salt, pepper and rosemary, on cutting board
Beef is a healthy food rich in nutrients, iron, and zinc.  [Shutterstock]
You can eat this meat three to four times a week, but you should keep in mind that 100 grams mean between 104 and 188 calories per 100 grams, depending on how fat is.


Ever since you were a kid, you’ve probably been told to drink milk because it’s really beneficial.

Well, in the case of adults, things are the same. Furthermore, studies show that a diet from which dairy products are completely lacking can cause your body to suffer.

When you do not drink milk, your body releases hormones that make cells retain fat.

So include it in your diet and drink at least one glass of milk every day.

Milk poured in a glass
Milk contains protein, which helps to fight diseases, renew cells, and maintain healthy hair and nails [Shutterstock]
Of course, you can take your calcium and other dairy doses, but take care of the calories and the amounts you consume.
Researchers at The Nutrition Institute of the University of Tennessee, USA, say dairy foods can ease the burning of fats and slow down their deposition.

If you choose to drink 1.5% fat cow’s milk, you need to know that 100 milliliters mean about 30 calories.

The water

Everyone needs water.

Your diet always needs water. With its help eliminate the toxins in the body, you will have healthy joints, regulate body temperature, prevent the appearance of kidney stones and not only.

By the way, experts say that if you do not drink enough water, the healthy food you eat might lose its effects.

Fresh still water in a beaker
Water is essential for our life. Our bodies use water in all cells, tissues, and organs. [Shutterstock]
Water is also extremely important for people who want to lose weight, and without it, the results appear much slower or perhaps not at all.
So if you want to get out of kilos try to drink a glass of water every half an hour, which will help you get rid of hunger.
You can add lemon or cucumber for a plus of vitamins and flavor. As we all know, water has no calories, and whether you want to lose weight or not, you should drink at least two liters every day.

Turkey breast

Some healthy foods that should be included in your diet include turkey breast.

Having a high content of vitamin B and zinc, this meat has very little fat but is rich in protein. It is also very easy to cook and you can choose from a lot of recipes that use turkey meat.

Of course, try to stay away from heavy packs or add-on sauces.

Delicious turkey breast grilled and served on a plate
The turkey breast has less fat and calories than most other cuts of meat. [Shutterstock]
100 grams of turkey breast has about 75 calories if you remove the skin so you can consume it with confidence.

Nutritionists recommend that you include it in your diet 3 times a week.


Are you looking for a snack to calm your hunger and have excellent effects on your body?

A portion of almonds is exactly what you need. Rich in fiber, protein and vitamin E, this healthy food also has positive effects on the digestive system, the skin, and the heart.

Almonds kernel in a wooden bowl on a table
Almonds contain lots of fiber, protein, magnesium and vitamin E [Shutterstock]
Although they have a lot of qualities, you have to take care of how many you eat because they have a very high-calorie count, where it will be about 576 per 100 grams.

More information about the benefits of almonds can be found here.


As I said above, dairy products are important for a healthy diet.

So when it comes to yogurt you have all the benefits I have mentioned in the case of milk, plus the fact that it has active cultures that fight bacteria in the intestines.

Studies show that people who consume yogurt have much fewer chances to cool.

Plain yogurt served in a bowl
Yogurt has many benefits for health, promotes bone health and aiding digestion [Shutterstock]
You can eat yogurt every day, one or two servings. Depending on the amount of fat, 100 grams of yogurt has about 70 calories.


Do not you know what to eat to have a strong and healthy body? Follow Popeye the Sailor Man’s advice and consume spinach as often as possible.

Your body will have calcium, fiber and not only. Spinach also helps you see better, have more flexible joints and improves the immune system.

Fresh spinach leaves
Spinach is a useful vegetable that helps hair, skin and bones’ health. [Shutterstock]
Given that it has only 23 calories per 100 grams, you can eat it whenever you want. But doctors recommend it to be in your diet at least once a week.


Broccoli has become an increasingly popular vegetable lately, and this is not surprising at all because it is one of the healthiest foods you can consume.

Whether you choose to put it on pizza, stir-fry, turn it into a delicious lining, broccoli is rich in iron, calcium, fiber, and vitamin C.

It also helps you get stronger bones and increases your immunity.

Fresh broccoli served in a bowl on a table
The delicious broccoli is rich in calcium, fiber, iron, and vitamin C. [Shutterstock]
It has about 34 calories per 100 grams, so it can be consumed without restrictions a few times a week.


When it comes to tomatoes, not only is it among the healthiest foods you can eat, but it is also among the fruits you have in mind regardless of the season.

Fresh tasty red tomatoes
Low in calories, the tomatoes are tasty and suitable to consume every day [Shutterstock]
Tomatoes fight against many diseases, including prostate cancer. Also, no matter if you eat them raw or cooked, you will have an excellent portion of nutrients.
With only 18 calories per 100 grams, tomatoes should be in your diet at least four times a week.


With a high Omega 3 content, salmon should not be missed from healthy cuisine in your kitchen.

If you eat this type of fish regularly you will have a better memory and a strong heart. It also helps against blockages in the veins.

Moreover, salmon is rich in protein and stimulates metabolism.

Fresh salmon fillet,black pepper and garlic clove
Moreover, salmon stimulates metabolism and is rich in protein [Getty images]
Specialists recommend fit people to eat salmon three times a week. 100 grams of salmon has about 120 calories.
How about you? Which of these delicious and healthy foods are your favorites?

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1 comment

Simplest Ways To Eat Healthier | UpMixed March 28, 2019 at 17:53

[…] in large quantities will help you keep your diet and you will always have healthy food when you are […]

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