Top 10 Foods for Good Health and Active Life

Sat Dec 23 2023
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ISLAMABAD: A healthy and balanced diet is crucial in promoting good health and preventing various diseases. Nutrient-rich foods provide the essential vitamins, minerals, and antioxidants that the body needs to function optimally.

Additionally, a balanced diet contributes to proper digestion, energy levels, and mental health, emphasizing the importance of making nutritious food choices for a long and healthy life.

Here are the top 10 foods to include in your diet to lead an active life and enjoy good health.


  1. Water

Consume 8 to 12 cups of water daily to stay hydrated and support overall health.

  1. Dark Leafy Vegetables

Incorporate dark green vegetables into your diet three to four times a week. Options like broccoli, peppers, brussels sprouts, kale, and spinach provide essential nutrients.

  1. Whole Grains

Include whole grains in your diet two to three times a day. Opt for options like whole wheat flour, rye, oatmeal, barley, amaranth, quinoa, or multigrain for their fiber content.

  1. Beans and Lentils

Aim for at least one bean-based meal per week. Add legumes to soups, stews, casseroles, and salads, or enjoy them alone.

  1. Fish

Consume two to three servings of fish per week, each serving consisting of 3 to 4 ounces of cooked fish. Healthy choices include salmon, trout, herring, bluefish, sardines, and tuna.

  1. Berries

Include two to four servings of fruits daily, focusing on raspberries, blueberries, blackberries, and strawberries.

  1. Winter Squash

Incorporate butternut, acorn squash, and other dark orange and green vegetables like sweet potatoes, cantaloupe, and mango into your diet.

  1. Soy

Aim for 25 grams of soy protein daily as part of a low-fat diet to help lower cholesterol levels. Include sources like tofu, soy milk, edamame soybeans, tempeh, and texturized vegetable protein (TVP).

  1. Flaxseed, Nuts, and Seeds

Add 1 to 2 tablespoons of ground flaxseed or other seeds to your daily meals. Alternatively, include a moderate amount of nuts (1/4 cup) in your daily diet.

  1. Organic Yogurt

For individuals aged 19 to 50, aim for 1000 milligrams of calcium daily and 1200 milligrams if 50 or older. Consume calcium-rich foods, such as nonfat or low-fat dairy products, three to four times daily, opting for organic choices when possible.



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