If you ask anyone to name foods that are not healthy, chances are they’ll tell you right away. After all, who does not know of the inherent evils of soda, donuts, hamburgers, French fries ad ice cream? They are the culprits behind bulging waistlines and impossibly huge midsections that have made more than half of the adult American population overweight or obese. With expensive air time in absolutely fabulous and mouth-watering advertisements on television to drown out all health concerns, these foods are constantly on the mainstream of public consciousness. As they say, publicity, good or bad, is still publicity and this is perhaps the reason why we continue to consume these evil foods no matter the health risks.

Perhaps it is now time to shift the spotlight and focus on the nutritious foods that are everywhere about us but do not have the same kind of corporate funding for expensive airtime as their artery-clogging counterparts. We know that these foods have all the vitamins, minerals, protein, carbohydrates and healthy fats we need for fitter bodies. It’s about time we disseminate the information to those who do not know any better.

First on the list are fresh fruits. You can never go wrong if you eat like a giant on such fruits as berries, apples, grapes, pears, papayas and bananas. Virtually all fresh fruits give you different kinds of vitamins and minerals essential to health. Dietary fiber, Vitamin A, C and E and potassium are just a few of the many nutrients that you can find in fruits. A close partner of fruits is none other than vegetables, of course. Vitamin A can be taken from squash and carrots and Vitamin B from leafy greens. Potatoes and beans are good sources of carbohydrates, protein and potassium. And in that wide bounty, we can get iron, calcium, magnesium and a host of other vitamins, minerals and fiber.

Whole grains are also nutritious foods that need to be incorporated into our daily diet. Whole grain cereals, oatmeal, barley and brown rice are great sources of dietary fiber that are essential to digestive and cardiovascular health. Be wary, though. There are refined grains in the market, too, and they are not the kind you need. Dairy and yogurt, for as long as they’re low in fat or have no fat at all are good sources of calcium that are good for bones and teeth. They also have protein and vitamin content that promote overall health. Fish also make the cut in our list of nutritious foods. Not only are they excellent sources of protein, they are also good sources of Vitamin D and iron.

With this spotlight on nutritious foods, every individual concerned about health should take notice. By eating these instead of the sodium-rich burgers or sugar-filled pastries that we are so used to, we reduce obesity, stroke, heart disease, type 2 diabetes and the proliferation of stomach and colon cancers. In essence, we are taking positive strides towards becoming a healthier, more robust population.