Start your year by investing and trying out the 50 healthy foods this 2023!
Whether you prefer vegetables, fruits, fish, chicken, or beef, you can prepare nutritious dishes, desserts, snacks, and drinks for a new and improved lifestyle this year.
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Maybe you want to lose weight, stay fit, or practice new eating habits – whatever your reason is, this food guide will be helpful for you in the long run!
Get ready to discover the new YOU this new YEAR!
What is a healthy lifestyle?
According to the World Health Organization, a healthy lifestyle is “a way of living that lowers the risk of being seriously ill or dying early.” It means living life with the assurance that your physical, mental, and social health allows you to do as you please.
This is also a practice that benefits not only you but the people around you as well. By engaging in this lifestyle, you can set a worthy example to your family and friends to start living healthy lives.
There are a lot of factors that go into the concept of a healthy lifestyle. You need proper physical activity, quality sleep, stress management, adequate water intake, positive thinking, and healthy meals.
Why is eating healthy foods important?
Eating healthy meals is one of the best things you can do for yourself because the energy and nutrition you gain from these meals allow you to study, work, exercise, think, and everything in between.
Taking care of yourself means enjoying your life with your loved ones and the fruits of your hard work. Moreover, consuming nutritious meals helps you avoid diseases and illnesses affecting your day-to-day activities.
Overall, you need to remember that eating healthy is a MUST!
Now, let’s go to the exciting part…
What are the best healthy foods to eat in 2023?
Don’t forget to save this list because this is the perfect guide for meal planning this year!
Berries are rich in antioxidants and beneficial for blood sugar regulation, digestion, clear skin, and cancer prevention. They are naturally sweet, making them suitable for snacks or desserts. You can try plenty of berries, from goji and strawberries to cranberries.
Recommended recipes: Granola, Strawberry Jam, Fruit Salad,
You know what they say, an apple a day keeps the doctor away. Apples contain properties that can reduce the risk of illnesses such as heart complications and diabetes. These are also popular fruits for weight loss because of their water content.
Recommended recipes: Apple Juice, Dried Apple Slices, Apple Ginger Juice, Apple Puree for Babies
Avocados are loaded with potassium, good fat, and folate, which makes them great for your heart, vision, and bones. Medical News Today also mentioned that avocados are helpful for pregnancies and mental health. These fruits have a short shelf life, so you need to know how to store avocados properly.
Recommended recipes: Breakfast Wraps, Green Smoothie, Tortilla Wrap
Bananas are energy-giving fruits that work wonders for weight loss, digestion, kidney health, and muscle recovery. They are suitable for diabetics as long as they are consumed in moderation. These also make excellent on-the-go snacks on busy days!
Recommended recipes: Banana Bread, Fruit Smoothie
Coconuts have meat and water that can be used for many recipes, from condiments to drinks. According to Healthline, coconuts have antibacterial properties to protect your body from harmful elements. These fruits help increase endurance and improve oral health!
Recommended recipes: Desiccated Coconut, Coconut Milk, and Coconut Chin Chin
Watermelons are hydrating fruits because they contain 92% water. They contain vitamins and minerals to lower oxidative stress and inflammation while relieving muscle pain. These fruits are also safe for kids and are helpful for their eyesight and skin.
Recommended recipes: Watermelon Cubes, Watermelon Juice
Pomegranates are low-calorie fruits rich in fiber, calcium, and antioxidants. Studies have shown that pomegranates can help prevent kidney stones and cancer cells from developing. These also contain components that are healthy for your brain!
Recommended recipes: Pineapple Pomegranate Juice, Pure Pomegranate Juice
Like bananas, plantains are also advantageous for digestion, immunity, insulin sensitivity, and energy. They are starchy and mildly sweet fruits that are best consumed when cooked in various ways. You can convert them into snacks, desserts, or baby food!
Recommended recipes: Plantain Porridge, Plantain Puree for Babies, Sweet Plantain Chips
Did you know that tomatoes are fruits and not vegetables? An article by Style Craze shared that tomatoes are rich in lycopene and antioxidants for improved vision, gallstone prevention, and enhanced brain power.
Recommended recipes: No-Cook Pizza Sauce, Fried Eggs
Spinach is popularly known as a superfood in leafy green vegetables because it presents multiple nutrients to the body. For instance, it benefits bone health, hypertension, relaxation, anemia, acne, and more. If you love these vegetables, don’t forget to practice storing spinach for a longer shelf life!
Recommended recipes: One-Pot Spaghetti, Egusi Soup, Couscous
Beans come in different varieties but are great sources of protein, folate, and antioxidants. There are also nutrients in the beans that give them the ability to aid in heart health, metabolism, and liver function. You can start with black-eyed beans, kidney beans, and pinto beans!
Recommended recipes: High-Protein Beans, Moi Moi
Bell peppers not only add aroma at flavor to every dish but they are also packed with nutrients to nourish the body. According to an article in Health Fitness Revolution, bell peppers benefit immunity, sleep quality, weight loss, and pain relief. I always have these in stock whenever my family craves African recipes!
Recommended recipes: Jollof Rice, Fried Rice, Spaghetti in Chicken Breast Sauce
Sweet potatoes are rich in vitamins, complex carbohydrates, and antioxidants for better memory, clear skin, and healthy hair. Despite their sweet flavor, these are proven to have positive effects on blood sugar levels and weight loss.
Recommended recipes: Sweet Potato Puree for Babies, High-Protein Beans
Beets are the perfect vegetables to improve physical performance, blood pressure, and digestion. These are also high in fiber yet low in fats, which makes them suitable for weight loss!
Recommended recipes: ABC Juice, Beet Juice, Beetroot Pomegranate Juice, Beetroot Apple Juice, Beetroot Pineapple Juice
Broccoli contains powerful antioxidants that give it its cancer-fighting properties. It also helps reduce cholesterol levels, allergic reactions, and inflammation. This vegetable is one of the best ingredients for diet meals because it is high in fiber and other detoxifying components. Master my broccoli storage tips for the best meals!
Recommended recipes: Chicken and Broccoli Stir Fry, Weight loss Granola Bars
Carrots are vibrant, sweet, and versatile vegetables for babies, kids, and adults. They have tremendous effects on eyesight, weight loss, blood pressure, bone strength, and immunity. Aside from using carrots for dishes and drinks, you can also make condiments!
Recommended recipes: Carrot Oil, Anti-Inflammatory Juice, Carrot Powder
Salmon is a great source of omega-3 fatty acids, protein, and tryptophan, making it an appropriate food option for people who want to regulate sleep and improve vision and immunity. Don’t forget to incorporate fish recipes into your meals for a balanced diet!
Recommended recipes: Grilled Salmon
Tilapia is one of the healthiest seafood because it’s rich in protein, omega-3 fatty acids, and potassium. According to Organic Facts, this fish is great for growth and development, especially in children. It improves immunity, bone density, brain function, and weight management!
Recommended recipes: Grilled Tilapia, Fish Stew
Mackerel is a tender and mildly flavored fish that can work wonders for immunity, chronic diseases, cognition, and blood sugar levels. It’s easy to prepare and can be added to plenty of dishes for richer quality.
Recommended recipes: Fish Rolls, Egg Omelet Toast with a Twist
Beef is usually enjoyed because of its juicy, smokey, and savory flavor, but its culinary quality also impacts overall health. Cook beef recipes to supply your body with protein, zinc, and other nutrients. Beef is especially good for you if you build lean muscle mass!
Recommended recipes: Spaghetti Bolognese, Double Meat Pie
Chicken is one of the best meat options because it can be baked, grilled, or roasted to enhance its quality. It helps keep your bones healthy while giving you protein to build muscle. Did you know that eating chicken can also reduce stress levels because of its tryptophan and vitamin B5 content?
Recommended recipes: Crispy Chicken Wings, Chicken Gizzard Stew, Roast Chicken
Turkey is not just a Thanksgiving dish; it can be incorporated into meal plans for a balanced diet. It contains plenty of minerals and amino acids to help with sleep quality, regulation of insulin levels, and immunity! Moreover, turkey is ultimately delicious and savory – perfect for healthy living.
Recommended recipes: Turkey Pie, Egusi Soup
Eggs are affordable and all-around ingredients that are useful and nutritious. They are known to be effective weight loss food due to their protein, choline, and fiber content. These are some of the best dish options for everyone who desires to a healthy life.
Recommended recipes: Scotch Eggs, Fried Eggs, Nigerian Egg Rolls
Nuts and seeds
Peanut butter is an excellent condiment to add to desserts, snacks, and drinks because it is delicious and nutritious. It helps lower cholesterol levels, regulate insulin sensitivity, and maintain blood sugar levels. This might be a proper meal addition if you’re on a diet.
Recommended recipes: Peanut Butter Granola Bars, Peanut Butter, Peanut Butter Banana Milkshake
Almonds make a wonderful ingredient for meals because they are rich in protein yet low in calories! Consume them as snacks for weight loss, gut health, and blood pressure. It’s a versatile ingredient to add to other dishes for richer flavor and crunchier texture.
Recommended recipes: Chocolate Almond Milk, Granola Bars, Almond Oil
Chia seeds are popular weight loss ingredients because they make you feel fuller once incorporated into dishes or drinks. Not only does it help reduce weight, but it also supplies your body with antioxidants to make you feel younger!
Recommended recipes: Overnight Oats
There are plenty of seed varieties, but sesame seeds might be one of the healthiest ones. It is highly recommended for vegetarian and vegan diets. These have been proven to have incredible effects on cardiovascular health, anemia, digestion, and mental health!
Recommended recipes: Tahini Paste
Why should you start adding flaxseeds to your diet? They’re rich in fiber, protein, omega-3 fatty acids, and other nutrients to aid in cancer prevention, cholesterol levels, and stable blood sugar levels. They can even add color to make your recipes more appetizing!
Recommended recipes: Peanut Butter Banana Milkshake, Overnight Oats
These pumpkin seeds make great immunity boosters because they can strengthen your bones, help prevent cancer, and reduce the effects of depression. According to Be Body Wise, you can consume up to a quarter cup of these pumpkin seeds for proper intake.
Recommended recipes: Granola, Green Smoothie
Like almonds, cashews are also popular ingredients for weight loss recipes because they contain fiber yet are low in sugar. These nuts also have properties that help improve your heart, blood sugar, energy production, and brain function!
Recommended recipes: Banana Bread, Green Smoothie, Cashew Butter
Other healthy foods to try
Contrary to the popular opinion that chocolates are not good for you, dark chocolate presents lots of benefits. For instance, it can boost your mood, improve memory, clean your gut, and reduce bad cholesterol. This might even be an excellent comfort food for when you feel stressed!
Recommended recipes: Dark Chocolate, Chocolate Cake, Chocolate Granola Bars
Since a new year is coming, why not try something new like bulgur? It can help with metabolism to help with weight management. Bulgur is a splendid source of nutrients and minerals to reduce inflammation, reduce the risk of diabetes, and regulate blood pressure. For kids, bulgur can also prevent asthma for a healthy respiratory system!
Recommended recipes: Chicken Fried Bulgur, Plain Bulgur Wheat
Yogurt is one of the most popular weight loss foods because it promotes metabolism. Moreover, regular yogurt consumption can aid digestion, immunity, heart, and bones! It’s also easy to mix and match with different fruits for a quick yet sumptuous meal.
Recommended recipes: Frozen Yogurt
Nothing feels more refreshing and revitalizing in the morning than tea. Regardless of what kind of tea it is, this beverage boosts immunity, soothes the body, and brightens your mood. Drink it whenever you want to relax because it will give you the desired results!
Recommended recipes: Turmeric Tea, Iced Tea, Hibiscus Lemon Tea, Hibiscus Tea for Weight Loss
Last but not least, oats are always great options to add to your diet. There are plenty of ways to prepare them; you won’t run out of ideas! Not only are oats rich in fiber, but they’re also loaded with antioxidants for your skin, weight, and digestion.
Recommended recipes: Overnight Oats, Oats Breakfast Smoothie
Congratulations on taking your first step towards being healthy and fit this year!
You always have to start somewhere, and clicking on this article can give you a headstart with your fitness goals. After incorporating these foods into your diet, you’ll find yourself becoming more productive, energetic, and active!
Whether you want fruits, vegetables, beef, chicken, nuts, seeds, or other food, this guide has the best meal and drink ingredients for you. You can even help your family and friends become healthy by sharing this blog post!
So, which of the foods on this list would you like to try in 2023? I’d love to see what you’ve made! Please rate the recipes and leave comments below each blog.