So you have decided to change your diet and eat healthy foods, but you are not sure what type can be considered healthy and the most nutritious. Here are some healthy ones, and how you can cook them to get the maximum nutrients out of the foods.

Salmon

Comprising of plenty of Vitamin D and Omega-3 fatty acids, salmon is considered as one of the healthiest foods that you can eat. This is because the omega-3 helps in building your good fats, which in turn, protect you against brain ageing and memory loss.

To make this food item healthy, you can grill your salmon with lemon or soya sauce, or else you could prepare it in salad to have a salmon salad.

Walnuts

This is a very healthy type of nut to eat. Walnuts are very high in Omega-3 fatty acids. If you have eliminated walnuts from your diet because you think nuts are very high in fats, it’s time to bring them back into your diet. This is because walnuts, like most nuts, contain the healthy monounsaturated fats, which are great for your heart. As well, they contain plenty of antioxidants.

Preferably, you should eat them raw, by putting a few pieces over cereals, salads or in a cup of yoghurt. But if you don’t like the raw nut flavour, lightly roasting them – but without adding heaps of unhealthy salt or flavourings – is also considered healthy.

Pumpkins

This vegetable is probably associated more with Halloween decorations rather than as a food source. But try actually eating your Halloween “jack-o-lanterns” because they are very healthy. These contain lots of fibre, Vitamin A and beta-carotene, which protect you from heart problems.

Pumpkins can be cooked in any manner you like because of their versatile nature For example you could cook them in soup or stew, or simply boil them for a short while and eat them in chunks.

Apples

No, I am not referring to Steve Jobs’ Apple, but instead, this section is about the crispy, moist and delicious fruit with which Steve Jobs’ company is associated with.

Containing plenty of fibre, especially the soluble pectin, which removes the bad cholesterol from your bloodstream, apples are a very sweet, delicious and healthy fruit. They will satisfy the sweet cravings and an apple a day will easily fill you up, but at the same time, they don’t give you too much calories.

Eating your apples raw is the best way to maximise the nutrients from this scrumptious fruit. But if you really don’t like the taste of raw apples, you could consider making apple muffins or apple-sauce (with healthy recipes).

Bananas

Packed with plenty of carbs and potassium, this soft, yellow fruit keeps your muscles and digestive system working at optimum capacity. Moreover, because of its high fibre content, it is a great mid-morning or afternoon snack to ward off those hunger pangs until your next meal.

Bananas can be eaten raw, like apples, or if you don’t like the taste of the fresh fruit, you could eat it with peanut butter or yoghurt. Chopping up a banana in the mornings with your cereals is also a great way to incorporate this fruit into your diet.

Eggs

You may have stopped eating eggs because of their relatively high cholesterol content, but do try to incorporate some into your diet.

These little packages contain many important nutrients not commonly found in other foods, such as choline, which reduces your risk of breast cancer. In addition, antioxidants in eggs help to prevent macular degeneration and cataracts.

You can include eggs in your diet in many ways – from scrambling or boiling them for breakfast, to cooking them with some meat to make an omelette for a nutritious lunch or dinner.

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