Below is a list of well-balanced options that you should eat every day — or at least as often as possible. We list the foods name and what nutritions they provide and The daily USANA product nutritions.
1. Spinach, brussels sprouts and other green leaf vegetabile
Whether it’s spinach or kale in their smoothies, big salads at lunch or roasted Brussels sprouts at dinner, greens are on nutritionists’ daily menu. They’re rich in nutrients such as folate, a B vitamin you need for healthy red blood cells, beta-carotene and lutein for healthy eyes, and vitamin K for blood clotting.Dark leafy greens do a body good. Spinach is teeming with important nutrients: vitamins A, C and K-as well as some fiber, iron, calcium, potassium, magnesium and vitamin E. Studies have found that eating more greens, like spinach, can help you lose weight, reduce your risk of diabetes, keep your brain young and help fight off cancer.
Brussels sprouts. These crunchy little green balls, which look like mini-cabbages, are nutrient-dense and low in calories — only 28 in half a cup. They offer up a well-rounded group of vitamins, including vitamin A, vitamin C, vitamin K, potassium, and folate. Like other cruciferous vegetables, Brussels sprouts feature bioactive compounds, such as antioxidants, which are chemicals that help prevent cell damage inside your body. Taste-wise, Brussels sprouts may be a controversial pick, because while they’re certainly cute, some people find them bitter.
Scrambled, poached, or hard-boiled, egg is s a source of choline and quality protein. “Choline is an essential nutrient important throughout the lifespan. It’s especially important during pregnancy for both mom and baby, yet less than 10 percent of pregnant women are consuming the daily recommended intake.” Choline helps the body make use of other nutrients such as omega-3 fatty acids and B vitamins. Eggs also contain vitamin D, a nutrient that’s key for bone health. Eggs also contain lutein and zeaxanthin, nutrients that are important for eye health.”
A source of high-quality vegetarian protein, eggs might give your meal more staying power too. One egg has about 70 calories and 6 grams of protein. Plus, egg yolks contain lutein and zeaxanthin-two antioxidants that help keep eyes healthy. In fact, mounting research links lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. And lutein also may help to shield your skin from UV damage.
Raspberries, blackberries, strawberries, and blueberries are all rich in fiber and vitamin C, which acts as an antioxidant. A recent study in the European Journal of Nutrition found that older adults who get the equivalent of one cup of fresh blueberries every day (they took it in the form of 24 grams of freeze-dried blueberry powder) did better on tests of brainpower than people who got a placebo.
Blueberries weighing in at 56 calories for 100 grams, blueberries also offer up a good dose of vitamin A and fiber. While most grocery stores will stock blueberries year-round, feel free to substitute another dark-colored fruit — like pomegranates or cherries — if blueberries aren’t in season. Or for some variety, swirl up some frozen blueberries, which taste good at any time of year, with plain yogurt (see below) to make a smoothie.
They’re packed with healthy polyunsaturated fats and magnesium, two important nutrients for heart health. walnuts are also brimming with Vitamin E, and rich in plant serums, omega 3 oils, and healthy fats. These nutrients may also offer protection against insulin resistance, which can lead to diabetes.
Antioxidant compounds found in nuts, including ellagic acid and resveratrol, can reduce the wear and tear on your body from free radicals. In turn, this lowers inflammation, which may reduce cancer risk. Plus, nuts provide insoluble fiber, which studies suggest may help you stay healthy by feeding beneficial gut bacteria. Spread nut butter on toast, grab a handful of nuts for a snack or make your own simple trail mix.
Zinc in Nuts is very good for your vision health. Check the article here.
Depending on the type of nut you choose, an ounce can ring in at 200 calories or more — so limit daily intake to a sprinkling to get the benefits without packing on any extra pounds.
5. Salmon and oily fish
This oily fish, known for its bright pink color, is rich not only in healthy protein but also in omega-3 fatty acids, which benefit both your heart, your brain and your eyes. It also provides you with bone-building vitamin D. For more information about salmon and your health, please check this link.
6. Plain Yogurt
Yogurt contains probiotics or “good bacteria” that help keep our guts healthy. It’s also rich in calcium. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and delivers phosphorus, potassium, zinc, riboflavin, vitamin B12 , protein and some key fatty acids. Choose Greek yogurt for an even bigger protein boost and whenever possible reach for plain.
If you choose a high-protein yogurt, it can keep you feeling full, which may help you trim your waistline. While you may prefer flavored yogurts, it’s better to stick with plain. The problem with flavored yogurt is some of the brands out there have way too much sugar. Sugar negates many of the health benefits of yogurt.
If you think plain yogurt is too tart, please toss in some blueberries for added sweetness, or add nuts for some crunch. These simple additions can improve the taste, and you can check off three of the foods on this list in one easy snack.
7. Sweet Potatoes
Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals. One medium sweet potato-or about 1/2 cup-provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein and zeaxanthin.
Eating more oats is an easy way to up your fiber intake, a nutrient most of us don’t get enough of. Fiber is good for our guts and our waistlines and for keeping us full-all very important qualities in a breakfast food. Plus, oats are a whole grain and plain oats don’t have any added sugar. For a superfood meal or snack start with plain oats and turn them into healthy meals and snacks like blueberry oat cakes, homemade granola to enjoy with fruit and yogurt or DIY energy bites with peanut butter.
Oranges are an underrated fruit. But the humble orange is an excellent source of vitamin C, just one large orange (or a cup of OJ) contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it’s also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen. Oranges are also high in fiber and folate.
Phytochemicals in oranges help to fight cancer. Mandarin oranges have anti-carcinogenic properties. They also help to lower cholesterol levels while the potassium content help your heart to function properly. Consumption of this fruit also help to fight viral infections and protect your body against various diseases. They regulate high blood pressure, relieve constipation, improve vision and protects your skin.
10. Which USANA products contains above daily food requirement ?
 – https://link.springer.com/article/10.1007/s00394-017-1400-8
 – https://www.hsph.harvard.edu/nutritionsource/
 – https://foods2young.com