What Are Three Examples of Healthy Food for a Nutritious Diet?

November 20, 2025 •

4 min read

The World Health Organization recommends consuming at least five portions of fruits and vegetables per day to help prevent chronic noncommunicable diseases. When considering what are three examples of healthy food, certain nutrient-dense choices stand out for their comprehensive health benefits and versatility.

Quick Summary

This article highlights three prime examples of healthy foods—salmon, spinach, and quinoa—detailing their nutritional value and how to incorporate them into daily meals for enhanced well-being.

Key Points

Salmon is Rich in Omega-3s: This fatty fish provides essential EPA and DHA fatty acids crucial for heart and brain health.
Spinach is a Nutrient Powerhouse: This leafy green is packed with vitamins K, A, and iron, supporting immune function, vision, and bone health.
Quinoa is a Complete Plant Protein: Unlike most plant proteins, quinoa contains all nine essential amino acids, making it a great meat-free protein source.
Make Gradual Changes: Don't overhaul your entire diet at once. Start by adding one or two of these foods to your weekly meals for a sustainable change.
Flavor with Health in Mind: Use herbs, spices, and olive oil to enhance the taste of healthy foods, instead of relying on unhealthy fats and salt.
Variety is Key: Combine foods from different food groups to get a wide range of nutrients, ensuring a balanced diet.
Frozen is Fine: Frozen fruits and vegetables, including spinach, are often picked at peak ripeness and are a nutritious, affordable option.

A healthy, balanced diet is fundamental for overall well-being, providing the essential nutrients, vitamins, and minerals your body needs to thrive. While countless options are available, focusing on a few foundational, nutrient-dense foods can make the transition to healthier eating much more manageable. Salmon, spinach, and quinoa are three excellent examples, each bringing unique and powerful benefits to the table.

Salmon: A King Among Protein Sources

As a fatty fish, salmon is celebrated for its high content of omega-3 fatty acids, specifically EPA and DHA, which are crucial for heart and brain health. Unlike other fats, omega-3s are 'essential,' meaning your body cannot produce them and must obtain them from your diet.

Health Benefits of Salmon

Beyond healthy fats, salmon is a powerhouse of essential nutrients:

High-Quality Protein: Salmon is a complete protein, containing all nine essential amino acids needed for muscle maintenance, tissue repair, and overall body function.
Rich in Vitamins: It is an excellent source of B vitamins, including B12, B6, and niacin, which are vital for converting food into energy and supporting nervous system health.
Astaxanthin: This carotenoid antioxidant gives salmon its reddish-pink hue and is linked to reducing the oxidation of bad (LDL) cholesterol and protecting the nervous system.
Boosts Heart Health: Regular consumption of salmon helps reduce inflammation, lower blood pressure, and decrease the risk of heart disease.

Quick and Easy Salmon Recipe Idea

Simple Herb-Baked Salmon: Place a salmon fillet on a baking sheet. Drizzle with olive oil, sprinkle with salt, pepper, and dried herbs like dill or parsley. Add thinly sliced lemon on top. Bake at 400°F (200°C) for 12-15 minutes, or until flaky.

Spinach: The Leafy Green Powerhouse

Often called a 'superfood,' spinach is a leafy green vegetable loaded with vitamins, minerals, and antioxidants while being remarkably low in calories. Both raw and cooked spinach offer different nutritional profiles and can be incorporated into countless meals.

Health Benefits of Spinach

Packed with Vitamins K and A: A single spinach leaf can provide over half of your daily vitamin K1 needs, essential for blood clotting and bone health. It's also high in vitamin A for immune function and skin health.
High in Iron: Spinach is a great plant-based source of iron, which helps transport oxygen throughout the body. Pairing it with a vitamin C source, like lemon juice, can boost absorption.
Antioxidant Power: Rich in compounds like quercetin and lutein, spinach helps fight oxidative stress and protects against chronic diseases and age-related macular degeneration.
Supports Eye Health: The carotenoids zeaxanthin and lutein are highly concentrated in spinach and provide crucial protection for your eyes.

Simple Ways to Add Spinach to Your Diet

Spinach Smoothie: Blend a handful of fresh spinach into your morning fruit smoothie. The flavor is mild and easily masked.
Sautéed with Garlic: Quickly wilt spinach in a skillet with olive oil and garlic for a flavorful side dish.
Added to Main Dishes: Stir chopped spinach into pasta sauces, soups, omelets, and casseroles during the last few minutes of cooking.

Quinoa: The Versatile Whole Grain Alternative

Technically a seed but often used as a whole grain, quinoa is a fantastic and versatile food choice. It is naturally gluten-free and known for its exceptional nutritional profile.

Health Benefits of Quinoa

Complete Protein: Quinoa is one of the few plant-based foods that provides a complete protein, meaning it contains all nine essential amino acids. This makes it an excellent option for vegetarians and vegans.
High in Fiber: Rich in both soluble and insoluble fiber, quinoa supports digestive health, promotes feelings of fullness, and can help regulate blood sugar levels.
Rich in Minerals: Quinoa is a great source of magnesium, iron, zinc, and folate, which are crucial for metabolism, bone health, and red blood cell formation.
Antioxidant Content: It contains powerful flavonoid antioxidants like quercetin and kaempferol, which have anti-inflammatory effects and may help protect against chronic diseases.

Easy Quinoa Recipe Idea

Black Bean Quinoa Salad: Prepare quinoa according to package directions and let it cool. Combine with canned black beans (rinsed), diced bell peppers, chopped red onion, cilantro, and a dressing of olive oil and lime juice. Serve chilled or at room temperature.

Comparison of Healthy Food Examples


Feature	Salmon	Spinach	Quinoa
Protein Type	Complete (Animal-based)	Incomplete (Plant-based)	Complete (Plant-based)
Key Nutrients	Omega-3s, Vitamin B12, Selenium	Vitamins K, A, Iron, Folate	Fiber, Magnesium, Iron, Folate
Best For	Heart health, brain function, muscle repair	Vision, immune support, bone health	Digestive health, sustained energy, complete plant protein
Versatility	Baked, grilled, pan-seared	Raw in salads, cooked in dishes, smoothies	Base for salads, side dish, breakfast porridge
Typical Prep Time	Quick (15-20 mins)	Very quick (5-10 mins)	Quick (15-20 mins)

Making Healthy Choices a Habit

Incorporating healthy foods into your diet doesn’t have to be complicated. Start with small, consistent changes, such as committing to one extra serving of vegetables per day or swapping a refined grain for a whole one. Meal planning can help ensure you have nutritious options readily available. Frozen versions of foods like spinach and berries are just as healthy as fresh and can be a convenient, budget-friendly option. Remember, a varied diet is key to getting a wide range of nutrients, so don't be afraid to experiment with different healthy food options beyond these three. For more in-depth guidance on dietary choices, authoritative sources like the Harvard T.H. Chan School of Public Health's Nutrition Source are excellent resources. The Nutrition Source

Conclusion

Eating a healthy diet is a lifelong journey, but it starts with simple, deliberate choices. Salmon, spinach, and quinoa represent three diverse and highly beneficial options that can lay a strong foundation for better health. By focusing on nutrient density, prioritizing variety, and exploring simple preparation methods, you can build sustainable eating habits that promote energy, reduce disease risk, and enhance overall quality of life. Making smart food choices, like incorporating these three healthy food examples, is one of the most powerful steps you can take toward a healthier, more vibrant you.

Frequently Asked Questions

Salmon is highly nutritious because it is one of the best sources of long-chain omega-3 fatty acids (EPA and DHA), which benefit heart and brain health. It is also a fantastic source of high-quality protein, B vitamins, and antioxidants like astaxanthin.

Lightly cooking spinach, such as by steaming or sautéing it briefly, helps preserve many of its vitamins, such as vitamin C. Steaming or sautéing also makes iron more bioavailable, allowing for better absorption by the body.

Yes, quinoa is considered a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. This is significant because it provides a high-quality, plant-based protein source, which is particularly beneficial for vegetarians and vegans.

Yes, many healthy foods like quinoa and spinach are high in fiber and protein, which promote feelings of fullness and help control appetite. Pairing these with lean proteins like salmon can boost metabolism and assist in weight loss.

A common myth is that eating fat will make you fat. In truth, there are 'good' fats, like the unsaturated fats found in salmon, avocados, and olive oil, that are crucial for body functions and help with satiety. The key is distinguishing between healthy fats and harmful saturated or trans fats.

Enhance flavors naturally by roasting vegetables, seasoning with herbs and spices, and using healthy fats like olive oil. Acidic elements like vinegar or lemon juice can also brighten flavors without adding unhealthy ingredients.

It is generally recommended to eat at least two portions of fish per week, with one portion being oily fish like salmon, to help meet your omega-3 fatty acid needs. Canned salmon is a convenient and nutritious option.

Yes, frozen vegetables can be just as healthy, if not more so, than fresh ones. They are often picked and frozen at their nutritional peak, locking in nutrients that might otherwise degrade during transport and storage.