These are some food items that should be a part of everyone's kitchen, as they're healthy and contain a wealth of disease-fighting substances. Of course, it takes more than these 10 food items to stay healthy, but adding these food items to your diet also can make a difference. Ideally, these nutritious nibbles should replace other unhealthy foods, helping you to cut calories while boosting the nutrition in your diet. Here's a list of 10 healthy foods you should include in your diet...
 Berries
Reach for berries for a powerful dose of health-protecting antioxidants - blueberries, cranberries, blackberries, raspberries, and strawberries. The colour of berries come from the pigment anthocyanin, an antioxidant that helps neutralize 'free radicals' that can lead to chronic diseases, including cancer and heart disease.
Dairy
Dairy products are not only the best food source of dietary calcium, but also have plenty of proteins, vitamins including vitamin D, and minerals. Having three daily servings of low-fat dairy products, as well as doing weight-bearing exercise helps to keep the bones strong and prevent osteoporosis. If you can't tolerate dairy and other calcium-containing foods include legumes, dark green leafy vegetables, and bananas to your daily diet. Low-fat dairy foods make excellent snacks because they contain both carbohydrates and proteins.
 Fish
The fat found in fish is rich in omega-3 fatty acids, which can help protect your heart. The power of omega-3 can lower blood fats and prevent blood clots, associated with heart disease. Fish is a low fat and/or good fat source of protein, essential for the healthy growth and maintenance of muscles and body tissues.
Dark, Leafy Greens
Dark, leafy greens - from spinach, methi, radish greens and mustard greens to dark lettuce - are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium and antioxidants. A Harvard study found that eating magnesium-rich foods such as spinach can reduce the risk of developing diabetes. So, make sure you prepare your next salad with assorted greens, including spinach or other dark-coloured greens.
 Whole Grains
Whole grains include the nutritional components that are typically stripped away from refined grains. They contain follic acid, selenium, and B vitamins, and are important to for the heart, weight control as well as for reducing the risk of diabetes. Their fiber content helps keeps you feeling full between meals and promotes digestive health. So, include more whole wheat like lapsi (thuli or dalia), ragi, bajra and jowar in your diet.
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