Why are healthy food ideas important? Because people are busy and it can be easy to let a lack of ideas get in the way of eating a nutritious diet regularly. A list of ideas can remind us of the many nutritious foods available and inspire us to try something new. For me, it helped paint a clear picture of the foods I wanted my family to consume and focus less on the foods I didn’t want us to consume. The first time this occurred to me, my kids had brought home a paper from health class that had a large plate filled with foods that were approved by Canada’s Food Guide. I was impressed and inspired. I pinned it to our bulletin board to remind us every day how we should aim to fill our plates.

Healthy living affects mental and physical health. A wholesome diet promotes a healthy weight and can help reduce the risk of developing certain chronic illnesses like type 2 diabetes, high cholesterol, and hypertension. Studies show we should aim to eat a variety of at least 30 different plants per week (including grains, vegetables, and fruits) in order to expand and boost the body’s diversity and health of the gut microbiome. This will help boost the immune system and improve overall health.

No matter how busy or tired we are, we owe it to our loved ones to try our best. Inspired by Canada’s Food Guide, the healthy food ideas list below can be used as an important tool that helps you make healthy food choices easier.

103 healthy food ideas approved by Canada’s Food Guide:

*All foods should be avoided if you have a known allergy to it and you should discuss with your doctor for further guidance if you are on any type of medication that contraindicates certain vitamins or minerals to be paired with.

1. Black beans

Black beans are a healthy food that can help strengthen bones and they are low in fat which helps protect the heart. They help manage diabetes, protect against cancer, promote healthy digestion, help manage weight, and they offer a variety of phytonutrients, also known as antioxidants. Black beans are high in fibre, iron, folate, along with other nutrients.

2. Kidney beans

Kidney beans are a great source of iron, folate, potassium and phosphorus. They strengthen bones, help build muscle mass, and boost digestive health. They are full of fiber and phytonutrients which are also known as antioxidants and help protect against cancer.  Kidney beans fight various diseases such as diabetes and they promote blood sugar control. They are low-fat and ideal for weight management.

3. Tofu

Tofu is known also to be called a bean curd and is made by curdling soy milk into a solid block. Like other soy products, it contains plant estrogens and recent research shows that tofu may lower the risk of breast cancer and can also be helpful with menopause symptoms such as hot flashes.  Tofu contains all nine essential amino acids that the body can’t make on its own.  It is packed with protein, iron, potassium, magnesium, zinc, vitamin D, and vitamin B to name a few. It is usually made with calcium with adds to its already natural calcium.

Other benefits are better skin by reducing wrinkles, stronger bone health and bone loss prevention, weight management, colorectal or prostate cancer.  You should talk to your doctor before consuming tofu or soy supplements if you are taking medicines called MAOIs (monoamine oxidase inhibitors) for mood disorders or Parkinsons.

4. Tempeh

Tempeh is a healthy food made from partially cooked soybeans (or less commonly from other beans)  and fermented with rhizopus, a type of mold similar to how cheese is made.  Fermentation adds nutrients and makes the tempeh easier to digest. Tempeh is a great way to get B vitamins, iron, calcium, fibre, and other minerals and it lowers blood pressure, improves cholesterol, protects the heart, improves insulin resistance, lowers inflammation, lowers breast cancer risk, promotes bone health, and helps with menopause symptoms such as hot flashes. It is also a great alternative to beans for those who have digestive concerns such as irritable bowel syndrome as it doesn’t cause bloating or gas.

5. Lentils

Lentils are high in fiber, protein, iron and other key vitamins such as vitamin B, magnesium, zinc, folate, and potassium to name a few. They are made up of more than 25% protein and are common food staple in some countries, and nowadays is greatly produced in Canada.  Lentils improve overall gut function and fight against chronic diseases such as heart disease and type 2 diabetes.

6. Quinoa 

Quinoa is the seed of a plant and wet starch, also known to be a “superfood.”  It is a gluten-free way to get in your whole grains.  It has more fibre than brown rice or yellow corn, and can be associated with a reduced risk in diabetes and aid in healthy weight management. Quinoa is considered a complete protein, which means it provides all nine essential amino acids that our body does not make on its own and needs to get it from the diet. It is exceptionally high in the amino acid lysine which fights the herpes varicella-zoster virus, known as the cold sore virus.  It is also a good source of minerals and antioxidants, providing more fibre, magnesium, iron, and zinc than most common grains.

7. Chickpeas

Chickpeas are a healthy food also called garbanzo beans known as a legume. They are in the same family as kidney beans and peanuts.  Chickpeas are high in fiber and help with digestion.  They help control blood sugar and are good for people with diabetes. It helps lower cholesterol, lowers cancer risk, promotes stronger bones, and could boost mental health. They are high in protein and contain other vitamins and nutrients such as calcium, iron, folic acid, and phosphorus. 

8. Edamame 

Edamame are boiled green soybeans and star legumes.  They have a great amount of fibre, iron, protein, vitamin C, A, K1, folate, and other vitamins and nutrients. Edamame is high in antioxidants and may help reduce hypertension, cholesterol, inflammation, kidney damage, fatty liver from people with diabetes, insulin resistance, protection against cancer, osteoporosis, and heart disease.

9. Chia seeds 

Chia seeds are a healthy food and an excellent source of vitamins, minerals and antioxidants including quercetin. They promote good heart health and reduce risk of developing heart disease.  They help lower high blood pressure, blood sugars and risk of type 2 diabetes, inflammation, cognitive decline, and cancers. Chia seeds provide protein and are high in fiber, help manage weight and improve bone health.  Chia seeds provide many essential nutrients such as calcium, iron, magnesium, phosphorus, and selenium.  They are also a great source of omega 3 fatty acids that reduce the risk of chronic conditions such as cancer, heart disease and inflammatory conditions. 

10. Pumpkin seeds 

Pumpkin seeds are a rich source of protein, unsaturated fatty acids, vitamins and minerals such as manganese, vitamin K, and zinc. They are a great source of fibre, fight bacteria and viruses, and reduce the risk of chronic diseases such as diabetes, heart disease and cancer.  They have anti-inflammatory effects, are rich in antioxidants, improve sleep and reduce stress.

11. Hemp seeds 

Hemp seeds are part of the hemp plant and technically a nut. They are related to the cannabis plant, but have little to none of the psychoactive compound THC found in marijuana. 

Hemp seeds are a rich source of nutrients, containing all 9 essential amino acids including iron, zinc, vitamin E, b-vitamins, manganese and magnesium.  They also contain levels of omega 3 and omega 6 essential fatty acids.

Hemp seeds regulate metabolism and support healthy cholesterol levels and immune function.  Other benefits could include improving the symptoms of dry itchy skin and eczema and support cognitive health. 

12. Flaxseeds

Flaxseeds are rich in nutrients, protein, fiber, and omega 3 fatty acids.  They have phytochemicals called lignans and help lower cholesterol, reduce the risk of heart disease, and help manage weight and blood pressure. Flaxseeds can be used to improve digestion and relieve constipation. 

 13. Fish

Fish can provide significant health benefits through vitamins, minerals and fatty acids. They are rich in iodine which supports the thyroid and nutrients such as vitamin B12, Vitamin D, Iron, Niacin, and Phosphorous.  It is important to know where the fish was caught as many ocean-caught fish are high in mercury. Fish also contains saturated fat.

14. Chicken

The breast of the chicken is the healthiest part and can have different benefits such as maintaining bone density through protein and building muscle tissue through amino acids.  This will all help aid in decreasing the risk of injuries and diseases such as osteoporosis.  Chicken has b12 vitamins, tryptophan, choline, iron, copper and zinc. Portion control is advised with chicken, especially if someone is on a low-cholesterol diet or at risk for heart disease. Between two and six and a half ounces of protein per day is recommended.  Chicken also contains saturated fat.

15. Eggs 

Eggs are a complete protein and offer all nine essential amino acids. They offer vitamins, minerals and amino acids such as vitamin D, selenium, vitamin B12, choline, phosphorus and multiple antioxidants. Eggs can help lower your triglycerides, help manage healthy cholesterol, support eye health, help manage weight, help sharpen the brain, and are heart healthy.  Egg cholesterol doesn’t seem to raise cholesterol levels the way some other foods do, such as those high in trans fats and saturated fats.  But consideration need to be taken in how eggs are cooked or what they are eaten with which can increase the risk of heart disease.  Eggs also contain saturated fat.

16. Beef 

Beef is a good source of protein and other nutrients such as iron, zinc, B vitamins, and phosphorus. It can help prevent muscle mass loss and rebuild damaged muscle tissue that is naturally lost in the wear and tear of daily life, as well as support the immune system, prevent anemia, and help carry oxygen from the lungs to the rest of the body. Beef contains saturated fat and portion control is advised with beef as it is associated with many health risks- 4 ounces per day is advised, such as consuming one quarter-pound burger.

 17. Almonds

Almonds are packed with protein and contain nutrients that may help promote heart health, strengthen bones, and prevent cancer. They are high in fat but don’t seem to increase “bad” cholesterol.  Almonds also increase vitamin E levels in the plasma and red blood cells.  They also lower the risk of breast cancer, heart disease, blood sugar, support bone health, and help manage weight.  Some of the nutrients almonds have are fibre, iron, magnesium, phosphorus, potassium, folate, and vitamin E.

18. Walnuts 

Walnuts have a big nutritional benefit of vitamins and minerals such as iron, calcium, potassium, magnesium, and folate.   They are high in omega-3 fatty acids and overall help ease inflammation that leads to heart disease and lowers chance of blood clots.  

19. Cashews

Cashews are a healthy food rich in protein, healthy fats, and antioxidants. They help prevent or manage heart disease, stroke, and diabetes.  They are an excellent source of vitamin B6, vitamin K, zinc, phosphorus, manganese, and magnesium. 

20. Soy milk

Soy milk vitamins, minerals and antioxidants are vitamins B, A, folate, choline, omega-3 fatty acids, potassium, phytoestrogens, and is often fortified with calcium.  It is also a great source of protein.  All of these nutrients allow for better brain health, avoiding anemia and tiredness, lowers blood pressure and cholesterol, strengthens bones, and can help reduce menopause symptoms such as hot flashes.  It is a great lactose-free option.

21. Almond milk 

Almond milk is a dairy-free option and has health benefits especially when fortified.  It is a good source of magnesium, vitamin E, manganese, iron, copper and antioxidants.  It is good to look for unsweetened almond milk that has been fortified with calcium, vitamin D and phosphorus to get the most nutritional value.

22. Cashew milk 

Cashew milk is a dairy-free low in calorie milk and provides a creamier consistency than other nut milks. It can be fortified to include a variety of vitamins such as calcium, vitamin A, D, E, and Iron. This can all help to strengthen bones, prevent anemia, support healthy cholesterol levels, and promote eye health.

23. Oat milk 

Oat milk is a great alternative for those looking for dairy free, gluten free, soy free and also nut free products. It is also an excellent course of nutrients, especially if fortified. It contains many vitamins, minerals and fiber including vitamin A, B12, D, potassium, calcium, phosphorus, riboflavin, and iron.

24. Rice milk

Rice milk is a dairy-free option that is great for the skin, prevents chronic diseases, reduces cholesterol, improves bone density, and boosts digestion. It is often fortified with nutrients including calcium, iron, B vitamins, vitamin A, and vitamin D making it equivalent to cow’s milk but with much less fat. It also contains magnesium and phosphorus.

25. Hemp milk 

Hemp milk is a dairy-free milk option and contains many essential nutrients such as healthy fats like omega-s’s and essential amino acids, making it a complete protein. It is also a good source of and potentially fortified with Vitamin A, Vitamin B12, Vitamin D, calcium, iron, phosphorus and zinc. These nutrients support the immune system, the heart, skin, and brain health.

26. Coconut milk

Coconut milk is a dairy-free milk that comes from a coconut’s white flesh. Top benefits of coconut milk is weight management, hearth health, fights antimicrobials, and protects from disease with antioxidants. The nutritional contents vary by different products and whether you use canned coconut for cooking or the milk for drinking.  Nutritional benefits are protein, healthy fat, calcium, potassium, magnesium, iron, and vitamin A, C, and B12 when fortified.

27. Peanuts 

Peanuts are classified as legumes, similar to soybeans, green peas and lentils. Although they are not in the actual nut family, they have many similar benefits. They are full of protein and can help support weight management.

Peanuts are full of fiber which helps the digestive system. They are a low glycemic food which helps lower the risk of type 2 diabetes. 

Peanuts help prevent heart disease by lowering cholesterol, and actually can help stop blood clots from forming, which helps reduce the risk of stroke or heart attack. Other nutrients peanuts have are magnesium, folate, vitamin E, copper and arginine. 

28. Pecans 

Pecans are a nut full of excellent vitamins and minerals such as Vitamins A, B6, E, calcium, folate, iron, magnesium, manganese, niacin, riboflavin, phosphorus, thiamine, and zinc.  They are also rich in antioxidants which help fight against diseases such as Alzeimers, Parkinson’s disease and cancers. The also help reduce inflammation due to their omega-3 fat content.

29. Sunflower seeds

Sunflower seeds are a healthy food full of antioxidants that fight various diseases.  They are rich in protein and healthy fats, increase energy, and support the immune system.  They are also full of nutrients such as B vitamins, vitamin E, iron, copper, selenium, manganese and zinc. 

30. Tahini 

Tahini is used as ground sesame seeds made into a paste or butter. It is high in fibre, protein, monounsaturated fats, vitamins and minerals such as Vitamin B1, B2 and copper, iron, zinc, calcium, selenium, and phosphorus.

31. Broccoli 

Broccoli is rich in vitamins and minerals like vitamins A, B6, B12, C, D, E and K, calcium, iron, phosphorus,  potassium, zinc, thiamin, riboflavin, Niacin, Folate. It protects the body from damage and promotes healing throughout the body.

32. Oats 

Oats are nutritionally rich and contain more protein (26.35 grams per cup) than most grains. They also contain antioxidants, fibre, vitamins and minerals such as vitamin B1, manganese, molybdenum, phosphorus, copper and biotin. Oats can be used for weight management, blood sugar control, gut and heart health.

33. Rice 

Rice is a simple gluten-free grain. Both brown and white are the same grain, just milled differently. Kernels of brown rice have the bran layer intact, while the white rice bran layer has been polished away.

The bran layer does make rice more nutritious, however, there are studies that show arsenic is found in different foods with rice being the highest.  Removing the bran layer is a way to reduce the arsenic. 

Other ways might be by rinsing the rice before and after cooking, as well as cooking the rice in 6 cups of water to 1 cup of rice. If there are other great ways to get nutrients than relying on brown rice, white rice is not a bad alternative. 

While less nutritious, white rice still contains fibre, protein (4.3 grams per cup), vitamins and minerals such as iron, manganese, and vitamin B and is also easier to digest than brown rice. 

34. Beets

Beets are a great source of vitamin C, fibre, folate, manganese, iron, potassium and have been known to improve exercise performance, blood flow, and lower blood pressure.

35. Spinach

Spinach is a great source of iron, potassium, magnesium, vitamin E and C. Though it is not as easily absorbed, spinach contains calcium.  Spinach has been known to help manage diabetes, manage asthma, lower blood pressure, prevent cancer, support bone health, and promote digestive regularity, healthy skin, and hair.

36. Romaine

Romaine has a high nutritional value including iron, magnesium, phosphorus, folate, beta-carotene, and vitamins A, C, and K. It is a source of fibre, antioxidants, supports the heart and circulation, helps prevent cancer, supports eye health, and lowers blood pressure and the risk of stroke.

37. Bok Choy

Bok Choy helps to fight inflammation and heart disease.  It promotes bone health, eye health, and a healthy pregnancy.  Nutrients found in bok choy are vitamins A, C, K, B1, B2, B3, and B6, calcium, potassium, phosphorus, selenium, zinc, copper and magnesium.  (talk to your doctor about eating bok choy if on blood thinners).

38. Garlic

Garlic contains vitamins and minerals such as vitamin C, K, E, zinc, calcium, iron, potassium, magnesium, and manganese.  It can reduce inflammation, lower blood lipids, and protect against oxidative stress.

39. Ginger

Ginger can help with nausea relief, blood sugar management, reduced menstrual bleeding, pain reduction. It has very few vitamin and minerals but has unique compounds including gingerol, shogaols, zingiberene, and zingerone.

40. Onions

Onions contain vitamins C, B6, manganese, and also a small amount of calcium, iron, folate, magnesium, phosphorous, and potassium.  It also contains the antioxidants quercetin and sulphur.  Onions have been linked to lowering blood pressure, supporting skin and hair health, and preventing cancer.

41. Cabbage

Cabbage is full of vitamin A, C,and K, folate, potassium, magnesium, and more. It is rich in fibre and antioxidants. It helps reduce inflammation, good for digestion, supports the heart, and may even keep cancer or type 2 diabetes away. 

42. Squash

Squash has enough vitamin C and beta-carotene to help slow the progression of macular degeneration, vision loss, and cataracts.  This also helps protect skin health.  It is rich in vitamin B6 which can help prevent depression. Other vitamins are magnesium, calcium, iron and vitamin A.

43. Pumpkin

Pumpkin is a good source of vitamins and minerals such as vitamin A, B2, C, E, iron, copper, folate, manganese, and potassium. It is full of fibre and antioxidants which helps prevent disease, promote good eyesight, and support a healthy heart.

44. Hot peppers

Hot peppers contain a variety of vitamins, minerals and antioxidants. They are high in vitamin C, folate, and vitamin A along with other micronutrients. They help boost fat-nurning, can provide pain relief, reduce blood pressure, enhance digestive health, and could extend longevity. 

45. Watermelon

Watermelon contains calcium, phosphorus, magnesium, potassium, vitamin C, A, folate, choline, beta carotene, lutein, zeaxanthin, lycopene, and phytosterols. It also contains some B vitamins, zinc, magnesium, selenium, fluoride, and other essential minerals. It contains antioxidants, helps hydrate the body, supports healthy skin, may improve metabolic syndrome, support the brain and nervous system, supports healthy digestion nad regularity, reduces chance of cancer and inflammation, may improve function of the arteries and blood pressure, and helps prevent asthma. 

46. Cantaloupe

Cantaloupe is full of antioxidants that fight inflammation and help reduce the risk of developing arthritis, heart disease, diabetes and more. Its vitamin C is great for skin health and combined with vitamin A is great for eye health.  Cantaloupe also has fibre, potassium, folate, vitamin B3, vitamin K, calcium, magnesium, manganese, phosphorous, copper, selenium, and zinc. 

47. Frozen berries

Frozen berries have a decent nutritional profile that offers various health benefits such as fibre, calcium, potassium, vitamin C, beta carotene and folate. Freezing berries actually increases the antioxidant properties.  These berries could include blueberries, raspberries, blackberries, and cherries. They are good for weight management, improving gut health, supporting heart health, preventing aging and wrinkles, and improving the insulin response.

48. Cucumbers

Cucumbers are about 95% water and have small amounts of vitamin K and A. They also have phytonutrients called lignans, fibre, vitamin C, magnesium, potassium, and manganese. All of this helps prevent constipation, avoid blood clots, keeps bones health, helps vision, improves the immune system and makes sure the organs are all functioning as they should be. Lgnans help prevent osteoporosis, heart diseases and cancers. They are also used for skin health as well as reducing sunburn pain, swelling and eye puffiness, or damaged skin.

49. Mushrooms

Mushrooms are edible fungus and provide a range of antioxidants or other nutrients such as protein (2.2g in white mushrooms, 5 grams in portobello mushrooms), fibre that helps fight diabetes, vitamins such as potassium, vitamin C, folate, B vitamins, and a small amount of vitamin D. It also contains minerals such as selenium, potassium, copper, iron and phosphorus. It is full of antioxidants such as selenium, choline and vitamin C that help fight free radicals and cancer. 

50. Peas

Peas help protect eye health, digestive health, immune health, heart health and blood sugar.  They have anti-inflammatory properties and it contains vitamin A, B, C, E, calcium, iron, protein (8 g per cup of green peas), zinc, catechin, epicatechin, coumestrol, ferulic, caffeic acid, pisumsaponins I and II, and pisomosides A and B. 

51. Green beans

Green beans contain many essential nutrients including vitamin A, C, K, folate, thiamine, niacin, calcium, iron, zinc, magnesium, phosphorus and potassium. They can help prevent cancer, may help with anemia, protect bone health, and reduce depression. It also can aid in pregnancy, reducing the risk of birth defects.

52. Kale

Kale has vitamin A, C, K, B, folate, omega-s fatty acids, lutein and zeaxanthin, calcium, phosphorous, potassium, and zinc. All of these nutrients help benefit the body by promoting a healthy immune system, healthy bone and eye health, aiding in colds and chronic disease prevention, blood clotting, brain development, lowering cholesterol, preventing cancer, and weight management. 1 cup of kale has 

53. Potatoes

Potatoes are a good source of fibre, antioxidants, and vitamins. The resistant starch in potatoes acts as a prebiotic, and the insoluble fiber prevents constipation and irritable bowel syndrome. The antioxidants protect against cancer and heart disease. Vitamins such as potassium and magnesium help to decrease blood pressure and protect the heart and against stroke.  It also contains more than 40% of the daily recommended value of vitamins C and half the B6 vitamin needed for the day.  1 large potato contains about 7.9 grams of protein.

54. Sweet potatoes

Sweet potatoes are a good source of fibre, vitamins and other essential nutrients. They improve insulin sensitivity in diabetes, maintain healthful blood pressure levels, reduce the risk of cancer, improve digestion and regularity, protect eye health, boost the immune system, and reduce inflammation.  Sweet potatoes contain vitamins A, B, C, K, choline, folate, magnesium, calcium, potassium, iron, selenium, and beta-carotene. 1 large sweet potato contains about 3.6 grams of protein.

55. Corn

Corn is a healthy food idea that can lead to better gut health and lower risk of cancer, heart disease, and type 2 diabetes. It is rich in vitamins B, C, E, K, and the minerals magnesium and potassium.  Corn also has carotenoids lutein and zeaxanthin which is good for protecting eye health. You should still watch your corn intake if you have diabetes.

56. Sweet peppers

Sweet peppers are good for digestive health, lowering blood pressure, reducing the risk of diabetes, and can be used for pain. They are packed with beta-carotene and vitamin C, A, potassium, folic acid and fibre. 

57. Carrots

Carrots are a source of fibre, small amounts of protein, and vitamins A, C, K, potassium, calcium, and iron.  They have a wealth of antioxidants good for the eyes, and can lower risk of cancer, heart disease, support the immune system and weight management, lower constipation, control diabetes, and strengthen the bones. 

58. Celery

Celery is loaded with antioxidants, fibre and other nutrients such as vitamins A, C, K, potassium, and folate.  These can help prevent cancer, manage blood pressure and research suggests celery seed extract could help prevent or treat Alzheimer’s Disease.

59. Tomatoes

Tomatoes are an excellent source of Vitamin C, K, calcium, potassium, folate, and beta-carotene. They have fibre and protein as well, and help support heart health, eye health, bone health, skin health, and cancer prevention. 

60. Zucchini

Zucchini are a healthy food rich in antioxidants, vitamins, and minerals such as folate, potassium, vitamin A, B6, fiber, protein.  It is good for eye health, cancer prevention, and diabetes prevention and management.

61. Asparagus

Asparagus is a source of antioxidants, fibre, protein, and vitamins A, C, E, K, folate, and potassium. Health benefits include keeping eyes healthy, maintaining healthy blood pressure levels, fights cancer, supports good digestive health, and is good for prenatal health.  

62. Cauliflower

Cauliflower is a source of fibre, protein, vitamins and nutrients such as vitamin C, K, calcium, iron, potassium and magnesium.  It also is a source of water which means it can keep you hydrated.  Some conditions and diseases do not do well with consuming cauliflower and should be talked about with your doctor if you have thyroid issues, digestion or GI issues, or heart disease.

63. Lemons

Lemons are a source of fibre, protein (1g per serving), iron, citric acid and vitamin C.  Nutrients in lemons are known to support the immune system, help prevent and treat cancer, prevent kidney stones, are antibacterial, prevent anemia and support healthy weight management. 

64. Limes

Limes are a source of fibre, protein, vitamins A, calcium and iron.  They support good immune health, healthy bones and teeth, guard against stroke, prevent kidney stones, protect against infection, and reduce inflammation. 

65. Bananas

Bananas are a healthy food that contains vitamins and minerals such as vitamins A, B6, C, and magnesium, potassium.  They are heart-healthy, reduce the risk of stroke, help muscles work better, help keep your bones healthy as you age, and can help prevent kidney stones. 

66. Raisins

Raisins are rich in antioxidants, iron, potassium, copper, calcium, vitamin 6, manganese and boron. They are a source of fibre and protein as well. Raisins can help lower the risk of heart disease and other chronic diseases.  They support gastrointestinal health and oral health. Raisins should be consumed with moderation if weight gain is a concern. 

67. Medjool Dates

Medjool Dates are a source of fibre, protein, B vitamins, folate, niacin, pantothenic acid, calcium, magnesium, potassium, copper, and selenium.  They are an excellent source of phytonutrients that help reduce inflammation, prevent DNA damage, improve hormone regulation and stimulate the immune system. They also help reduce the risk of heart disease, support digestive health, support the nervous system, and improve metabolism, and help lower blood sugar levels.  Medjool dates should be consumed with moderation if weight gain is a concern. 

68. Figs

Figs are naturally fat free and are a good source of vitamins A, C, calcium, iron, potassium and magnesium. They can improve digestion, reduce high blood pressure, and increase bone density. 

69. Apricots

Apricots contain a variety of vitamins and minerals such as vitamin A, B5, C, E, beta-carotene, potassium, lutein, zeaxanthin, lycopene, zinc, copper, iron, phosphorus, manganese, and magnesium.  These vitamins help protect skin and vision health. Their antioxidants protect against inflammatory illnesses and reduce the risk of diabetes, obesity and heart disease and their dietary fiber supports better digestion.

70. Pears

Pears are a healthy food that provide essential vitamins and minerals including vitamin B6, C, K, potassium, calcium, iron, magnesium, riboflavin, and folate.  They support weight management, and reduce the risk of cancer, diabetes, and heart disease. 

71. Apples

Apples are a good source of fibre and offer a variety of strong antioxidants.  They have folate, vitamin C, potassium, magnesium, iron, calcium and protein.  They help manage weight, lower the risk of cancer and diabetes, boost heart health, lower cholesterol, reduce the risk of stroke, and improve mental health.  

72. Oranges

Oranges are a source of fibre, vitamin C, thiamin, folate, fibre, calcium, potassium, choline and zeaxanthin.  They support healthy skin health, support blood sugar control and reduce the risk of diabetes, support the heart, healthy blood pressure, and help combat the formation of free radicals that cause cancer. 

73. Avocado

Avocado is a source of fibre, protein, healthful monounsaturated and polyunsaturated fats, folate, vitamins C, E, K, potassium and magnesium.  They have anti-cancer properties, help protect eye health, increase brain function, promote healthy digestion, prevent diabetes complications, protect the heart, and support weight management. 

74. Olives

Olives are a source of fibre and antioxidants. They contain vitamin E, iron, copper, and calcium. They are known to be good for the heart and may protect against osteoporosis and cancer. 

75. Strawberries

Strawberries have an abundance in vitamin C, manganese, folate, and potassium. They also contain vitamins B6, K, E, iron, copper, magnesium, and phosphorus in a lesser amount. Rich in antioxidants and fibre, strawberries feed friendly bacteria in your gut, improve digestive health, support weight management and help prevent many diseases. 

76. Blueberries

Blueberries are a source of vitamin A, B6, E, C, K, calcium, iron, potassium, magnesium, phosphorus, zinc, folate, choline, copper, fibre, protein, and antioxidants. They help improve mental health, support weight management, prevent cancer, protect against health disease, lower blood pressure, manage diabetes, support skin health, and maintain healthy bones. 

77. Raspberries

Raspberries are a great source of fibre and contain many nutrients such as protein, vitamin C, manganese, vitamin B, E, K, iron, magnesium, phosphorus, potassium, and copper. They also contain smaller amounts of vitamin A, B6, thiamine, riboflavin, and zinc. Their potent antioxidants including quercetin, vitamin C and ellagic acid may help reduce disease risks such as inflammation, diabetes, heart disease, and cancer. 

78. Grapes

Grapes are a source of fibre, protein, potassium, calcium, iron, magnesium, phosphorus, zinc, vitamin A, B,C,K, and folate, quercetin, and myricetin. They have a high water content and antioxidants which protect against several chronic diseases.  Grapes support skin health, eye health, protects against diabetic neuropathy and retinopathy, reduces the risk of type 2 diabetes, reduces risk of constipation, support healthy blood pressure, support health health, and reduce risk of cancers, may help boost the immune system, supports blood glucose control, osteoarthritis and Alzheimer’s disease.  

79. Rice pasta

Rice pasta contains small amounts of iron, magnesium, calcium, and zinc. It contains fibre, 3.1g protein per serving, and is low in fat.  They are a gluten-free alternative to regular pasta noodles and support energy levels. Rice noodles offer health benefits for digestive health, managing weight, promoting healthy blood circulation, encourage stronger bones, is helpful for diabetics, and eliminates toxins. 

80. Whole grain bread

Whole grain bread is a healthy food as it is a source of fibre, protein, calcium, iron, potassium, B vitamins, thiamin, riboflavin, niacin, and folate. It promotes healthy digestion, reduces risk of digestive cancers, boosts heart health, lowers the risk of stroke, reduces the risk of type 2 diabetes, and supports weight management. 

81. Whole grain noodles

Whole grain noodles are a source of fibre, protein, folate, thiamin, iron, magnesium and vitamin B6. Health benefits include reducing the risk of some cancers and supporting heart health. 

82. Whole grain tortilla wraps

Whole grain tortilla wraps are a  source of fibre, protein, iron and B vitamins.  They are a great way to manage a healthy weight.

83. Whole grain pitas

Whole grain pitas are a source of protein, fibre, potassium, calcium, iron, phosphorus, magnesium, and vitamin B6.  Pitas can help aid in digestive health, weight management, improve health health, improve brain function, support bone health, strengthen the immune system.

84. Whole grain English muffins

Whole grain English muffins are a source of fibre, protein, and although not a significant source of vitamins and minerals, English muffins provide small amounts of folate, selenium, phosphorus, and niacin, thiamin, and riboflavin.  

85. Cheese

Cheese is best from an animal source that is grass-fed.  It contains protein, omega-3 fatty acids, vitamins A, B12, D, K, zinc, and calcium. Calcium is good for bone and muscle health, reducing inflammation, lowering blood pressure, protecting blood vessels, and keeping the gut healthy. Cheese tends to be high in saturated fat. Low doses of saturated fats can be beneficial, but diets high in saturated fats and sodium have been linked to heart disease, high blood pressure, and diabetes and thus should be eaten in moderation. 

86. Maple Syrup

Maple syrup provides several essential nutrients such as magnesium, zinc, riboflavin, copper, and calcium thiamin, polyphenols, phytohormones, and organic acids. Some of these nutrients are vital for healthy skin, prevents blood clotting and high cholesterol, helps prevent gastrointestinal, metabolis, cardiovascular and neuropsychological disorders.  Maple syrup can also boost energy levels, libido, supports healthy blood sugar levels, helps fight cancers, and has anti-inflammatory properties. Moderation is key, however, it is a better alternative to table sugar because of it’s minerals and nutrients. 

87. Molasses

Molasses is a source of antioxidants, manganese, magnesium, sopper, vitamins B6, calcium, iron, potassium and selenium. Potential health benefits of eating molasses is supporting good bone and heart health, and controlling healthy blood sugar levels.  Too much of any sugars can contribute to health issues, so moderation is key.

88. Coconut sugar

Coconut sugar contains small amounts of vitamins, minerals and phytonutrients, including zinc and iron.  The phytonutrients help reduce blood sugar, inflammation and cholesterol which makes it a better option than most sweeteners.  It also contains inulin which is good for gut health. Too much of any sugars can contribute to health issues, so moderation is key.

89. Agave syrup

Agave syrup contains small amounts of nutrients such as vitamin B, C, potassium, calcium, and selenium.  It also contains phytonutrients.  Too much of any sugars can contribute to health issues, so moderation is key.

90. Monk fruit sweetener

Monk fruit sweetener contains some vitamins such as vitamin C.  It does not affect blood sugar, helps promote weight loss, supports healing in cancer patients, and may fight inflammation.  Too much of any sugars can contribute to health issues, so moderation is key.

91. Seaweed

Seaweed is a healthy food that is highly nutritious and has a good supply of antioxidants, protein, fibre, minerals, polyunsaturated fatty acids, vitamins A, B, C, E, iron, and iodine. It helps with thyroid function, regulates blood sugar levels, supports gut health, protects the heart, and helps with healthy weight management. Consideration should be taken to not consume excess iodine over an extended period of time. 

92. Green onion

Green onion is a healthy food that has nutrients such as vitamin A, C, K , and folate. Health benefits may include bone health, decreased risk of cancer, reduces obesity-related diseases, boosts immunity, and may lower cholesterol. 

93. Basil

Basil contains antioxidants, vitamin A, K, calcium, iron and manganese.  Benefits include reduced memory loss, reduced depression related to chronic stress, reduced stroke damage and support recovery, supports healthy blood pressure, improves fasting blood sugar, cholesterol and triglycerides, relaxes blood vessels and thins blood, protects against damage to the gut, helps prevent certain cancers, increases mental alertness when inhaled as an aromatherapy, provides an alternative to antibiotics, and supports good teeth health.

94. Oregano

Oregano provides antioxidants that help fight bacteria, inflammation, cancer, and help regulate blood sugar and lipids. It is full of antioxidants, antibacterial properties, and reduces depression. Other beneficial properties are that Oregano can help with coughs, asthma, allergies, bronchitis, arthritis, headaches, diabetes, heart conditions, skin concerns, and painful menstrual cramps.  It has more potassium, iron and calcium than thyme. 

95. Thyme

Thyme has more vitamin A and C than oregano. It can help fight sore throats, prevent food poisoning, fight cancer, lower blood pressure and cholesterol levels, boost the mood and help fight bronchitis. It is a natural diuretic and an appetite stimulant. 

96. Cumin

Cumin has vitamin A, B6, C, riboflavin, niacin, choline, calcium, magnesium, phosphorus, potassium, zinc, copper, manganese. It may aid in weight loss, fight diabetes, lower cholesterol, help digestion and gut health, and has antibacterial properties. 

97. Turmeric

Turmeric is a healthy food that can help reduce inflammation, relieve pain, improves liver function, helps reduce the risk of cancers, aids in digestion.  Be aware that it can upset your stomach, thin your blood, and may stimulate contractions. 

98. Chili

Chili powder is a healthy food that contains vitamin A, Iron, and dietary fiber.  It can help stimulate weight-loss, helps prevent heart disease, reduces duration of sickness, and can help reduce inflammation. 

99. Cinnamon

Cinnamon is a source of fiber, calcium, potassium, beta carotene, and vitamin A. It can be good for people with diabetes, obesity, weight management, supports a healthy gut, heart disease, cancer, alzheimer’s disease, HIV, infection, tooth decay, and allergies.

100. Peppercorn

Peppercorn is a healthy food used to flavour food is a source of vitamins A, B6, E, K, thiamine, riboflavin, pantothenic acid, manganese, copper, iron, calcium, phosphorus, potassium, selenium, zinc, and chromium.  It is helpful with bone health, wound healing, metabolism, supports the immune system, and supports healthy digestion and intestinal health. If you are on medications, speak to your doctor about peppercorn and how it could interact negatively. 

101. Apple cider vinegar

Apple cider vinegar could aid in weight management, reduce cholesterol, improve heart health, improve the symptoms of diabetes, and lower blood sugar levels, help kill harmful bacteria, and may boost skin health.  It offers a small amount of potassium, some amino acids and antioxidants. 

102. Olive oil

Olive oil is a source of vitamin E, K and traces of calcium, potassium, and antioxidants. It does contain saturated fat and should be used in moderation.  It can help reduce inflammatory bowel disease, helps repair the liver, may help prevent alzheimer’s disease, may reduce depression and the risk of cancer, protect against cardiovascular syndrome, improve features of metabolic syndrome such as inflammation, blood sugar, fats in the blood, and lowering bad cholesterol. 

103. Mustard

Mustard is a healthy food and a source of nutrients containing significant amounts of vitamins C, A, K, calcium, and copper.  Their seeds are rich in fibre, magnesium, manganese, and selenium. They are a source of antioxidants, iron and phosphorus. Mustard’s benefits include lowering blood sugar levels, protecting against certain types of cancer, protecting against psoriasis, reducing symptoms of contact dermatitis, and protecting against infection. 

Healthy Food Ideas Conclusion

I hope you have gotten busy jotting down some ideas of foods you would like to try in your diet this week. This list can be used as a reference to come back to when you are needing a little inspiration and a reminder of all there is to try.

Of course, there are many more nutritious types of food that were not in this healthy food ideas list and although one food in itself may not produce all the health benefits you want, combining many of these foods into your regular lifestyle is the best way to encourage health and well-being. 

*Please note that sensitivities, allergies, and contradictions to certain foods should be discussed with your doctor and taken into consideration when selecting what to include in your diet. Any food could pose a risk to certain individuals that may not be listed in the above information.  

Whether eating out, shopping for groceries, or preparing meals, Canada’s Food Guide provides practical advice and tips for eating various foods from all four of the food groups: vegetables and fruits; grain products; milk and alternatives; and meat and alternatives. Check out: Make healthy meals with Canada’s food guide plate

Interested in helping a loved one improve their well-being? Give a health-conscious gift: 7 Self-Care Gift Ideas For Busy People In 2023

References: Healthline, webMD, mayo clinic, mayo clinic, medical news today, Verywellfit.