100种最健康的食物

The 100 Healthiest Foods on the Planet

世界上最健康的

100

种食物

129 foods that can serve as the basis of your Healthiest Way of Eating.

Links to the articles about these foods can be found below.

Of course, there are many other nutritious foods other than those that

we

have

included

on

our

list

that

we

feel

are

wonderful,

health-promoting

foods; if there are other whole foods - such as fruits, vegetables,

nuts/seeds, whole grains, etc - that you like, by all means enjoy them.

Just because a food is not on our list doesn't mean that we don't think

that it can be included in a diet geared towards the Healthiest Way of

Eating as long as it is a whole, natural, nutrient-rich food.

To find out why some of your favorite nutritious foods are not included

in

our

list,

read

The

Criteria

Used

to

Select

the

World's

Healthiest

Foods.

1

．

Vegetables

Asparagus

A

vocados

Beets

Bell peppers or pimientos

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

芹菜

Collard greens

Cucumbers

Eggplant

Fennel

茴香

Garlic

Green beans

Green peas

Kale

Leeks

Mushrooms, crimini

Mushrooms, shiitake

Mustard greens

Olives

Onions

Potatoes

Romaine lettuce

Sea vegetables

Spinach

菠菜

Squash, summer

or pumpkin

南瓜

Squash, winter

Sweet potatoes

Swiss chard

Tomatoes

Turnip greens

Y

ams

洋芋

Seafood

Cod

Halibut

Salmon

Scallops

扇贝

Shrimp

Tuna

Apples

Apricots

杏

Bananas

Blueberries

Cantaloupe

香瓜

Cranberries

Figs

无花果

Grapefruit

柚子

Grapes

Kiwifruit

Lemon/Limes

Oranges

Papaya

Pears

Pineapple

Plums

李子

Prunes

Raisins

葡萄干

Raspberries

Strawberries

Watermelon

2

．

-Fat Dairy

Cheese, low-fat

Eggs

Milk, 2%, cow's

Milk, goat

Y

ogurt

Beans & Legumes

Black beans

Dried peas

Garbanzo beans (chickpeas)

Kidney beans

Lentils

小扁豆

Lima beans

Miso

Navy beans

Pinto beans

Soybeans

Tempeh

豆豉

Tofu

4. Poultry & Lean Meats

Beef, lean organic

Calf's liver

小牛肝脏

Chicken

Lamb

Turkey

V

enison

鹿肉

5. Nuts & Seeds

Almonds

Cashews

腰果

Flaxseeds

亚麻籽

Olive oil, extra virgin

Peanuts

Pumpkin seeds

南瓜子

Sesame seeds

芝麻子

Sunflower seeds

Walnuts

胡桃

Barley

大麦

Brown rice

糙米

Buckwheat

荞麦

Corn

Millet

粟

Oats

燕麦

Quinoa

Rye

黑麦

Spelt

Whole wheat

7. Spices & Herbs

Basil

Black pepper

Cayenne pepper

Chili pepper, dried

红辣椒

Cilantro/Coriander seeds

Cinnamon, ground

桂皮

Cloves

丁香

Cumin seeds

孜然

Dill

Ginger

姜

Mustard seeds

Oregano

Parsley

Peppermint

Rosemary

Sage

Thyme

Turmeric

Natural Sweeteners

Blackstrap molasses

Cane juice

Honey

Maple syrup

Green tea

Soy sauce (tamari)

Water

Criteria for The World's Healthiest Foods

Among

the

thousands

of

different

foods

our

world

provides,

the

majority

contain

at

least

several

of

the

nutrients

our

bodies

need

but

to

be

included

as

one

of

the

World's

Healthiest

Foods they had to meet the criteria listed below.

The

criteria

we

used

will

also

help

you

understand

why

some

of

your

favorite

(and

also

nutritious)

foods

may

not

be

included

on

our

list.

For

example,

Readers

have

asked

why

pomegranate, a very nutritious food, is not included on our website. While pomegranates taste

great

and

are

rich

in

vitamins

and

flavonoid

phytonutrients,

they

are still

rather

expensive

which makes them not as widely available to many people.

1. The World's Healthiest Foods are the Most Nutrient Dense

The World's Healthiest Foods have been selected because they are among the richest sources

of many of the essential nutrients needed for optimal health. We used a concept called nutrient

density to determine which foods have the highest nutritional value.

Nutrient density is a measure of the amount of nutrients a food contains in comparison to the

number

of

calories.

A

food

is

more

nutrient

dense

when

the

level

of

nutrients

is

high

in

relationship

to

the

number

of

calories

the

food

contains.

By

eating

the

World's

Healthiest

Foods,

you'll

get

all

the

essential

nutrients

that

you

need

for

excellent

health,

including

vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of

calories. Read more about Our Food and Recipe Rating System.

2. The World's Healthiest Foods are Whole Foods

The World's Healthiest Foods are also whole foods complete with all their rich natural endowment

of

nutrients.

They

have

not

been

highly

processed

nor

do

they

contain

synthetic,

artificial

or

irradiated

ingredients.

And

whenever

possible,

The

Healthier

Way

of

Eating

recommends

purchasing

Grown

foods,

since

they

not

only

promote

your

health,

but

also

the

health of our planet.

3. The World's Healthiest Foods are Familiar Foods

The World's Healthiest Foods are common

whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most

people.

4. The World's Healthiest Foods are Readily A

vailable

Although

there

are

many

foods

that

are

exceptionally

nutritious,

many

of

them

are

not

readily

available in different areas of the country

. The World's Healthiest Foods are foods that the majority

people can easily find at their local market.

5. The World's Healthiest Foods are Affordable

We have selected foods that are not only familiar and available, but also affordable, especially if

you purchase them locally and in season. This is also the time when they are the freshest and of

the best quality.

6. The World's Healthiest Foods Taste Good

The

World's

Healthiest

Foods

are

also

some

of

the world's

best

tasting

foods.

We

have created

recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor

of each food. Each recipe provides a flavor adventure so you can discover new ways to experience

and enjoy the great natural tastes of these foods.

这里列出了可供你的健康饮食菜单所选择的

129

种基本食物。

关于这些食物的相关文章可在

页面下部 找到。

当然，

除了我们所列举的这些 很棒的对健康有益食物还有其他不同的可食用品种我们没有列

出。如果你有自己喜欢的水 果，蔬菜，坚果

/

干果，那么请继续享受这些美食吧。我们不认

为没有在我们列表中出现的一些食物不适合健康饮食的选择。

当 然，

只要只要这些食物是没

有深加工的，天然的，并且富营养的 。

如果想要找出为什么你自己喜欢的一些食物没有入选我们的 列表，请查阅文章

“

入选世界上