The 30 Healthiest Foods to Eat Every Day (2023)

Too often, seemingly healthy snacks are secretly loaded withsugar,saturated fatand carbs. That's why we've selected the healthiest foods to eat that are delicious and incredibly easy to cook. After all, the number one rule of following a smart meal plan is not to get bored, and these healthy ingredients will keep you on your toes (I promise!).

You'll notice something that all of these healthy foods have in common: Each one is a basic ingredient, like a fruit, vegetable,grain, or dairy product. That means noprepackaged productswith a list of strange ingredients. You can use this as a general rule when you go shopping: if the food is simple, healthy,plant based, and minimally processed, it is in good shape. (Literally.)

Now the list of the healthiest foods to eat.

40 Healthy Snacks To Help You Say Goodbye To Perch Forever

0130

Avena

The 30 Healthiest Foods to Eat Every Day (1)

Oatmeal keeps cholesterol in check, helps fight heart disease, and keeps you full until lunch thanks to itsfibra soluble. Look for old-fashioned or steel-cut varieties.

Try this:For a tasty breakfast, drizzle cooked oats with olive oil and sprinkle with Parmesan cheese, or trythis recipe for oatmeal with spinach and poached eggs.

0230

Avocado

The 30 Healthiest Foods to Eat Every Day (2)

You'll get nearly 20% of your daily amount of fiber in a 1/2-cup serving of avocado, plus cholesterol-lowering monounsaturated fat.

Try this:As a garnish, cut an avocado in half, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds. or tryavocado toast.

0330

walnuts

The 30 Healthiest Foods to Eat Every Day (3)

Walnuts are a solid source of omega-3 fatty acids, the fats that lower bad-for-you (LDL) cholesterol and raise good-for-you (HDL) cholesterol.

Try this:For a healthy on-the-go snack, mix a handful of walnuts with some dried figs and some fennel seeds. (As the ingredients come together, the anise releases flavor.) or try thisCorn salad with feta cheese and walnutsrevenue.

0430

fungus

The 30 Healthiest Foods to Eat Every Day (4)

Meaty and filling, as a substitute for beef, mushrooms can cut up to 400 calories from a meal.

Try this:Sauté mushrooms and sliced shallots until tender. Add a little white wine and cook until it evaporates. Serve over baked fish or chicken. or tryWhite mushroom pizza.

Why do people add mushrooms to everything from coffee to smoothies?

0530

greek yogurt

The 30 Healthiest Foods to Eat Every Day (5)

rich inprobiotics (bacteria that can improve digestion and boost your immunity), this extra-thick style of yogurt can pack eight more grams of protein per serving than plain yogurt.

Try this:Mix with ground cumin, chopped cucumber, garlic and coriander. Serve with grilled chicken. or tryBuffalo Cauliflower with Yogurt Ranch.

0630

Eggs

The 30 Healthiest Foods to Eat Every Day (6)

The offer of the whitesproteinwith minimal calories (and zero fat or cholesterol). Egg yolks get a bad rap, but don't ignore them: They're packed with vitamin B12 and vitamin A and contain choline, a particularly important nutrient for pregnant women.

Try this:Make a sandwich with whole wheat bread, slicedboiled eggs, tomatoes, olives, anchovies, red onion and a drizzle of olive oil. or tryItalian Baked Eggs.

0730

edamame

The 30 Healthiest Foods to Eat Every Day (7)

This young soybean contains more fiber per serving than shredded wheat cereal and is one of the few plant sources of complete protein, meaning it has all nine essential amino acids that our bodies cannot make on their own.

Try this:Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick spread as hummus. or tryRisotto with Edamame, Lemon and Tarragon.

0830

kiwi

The 30 Healthiest Foods to Eat Every Day (8)

Gram for gram, this fuzzy fruit contains morevitamin Cthan an orange and is a good source of potassium and fiber.

Try this:Slice thinly, drizzle with honey, and sprinkle with unsweetened toasted coconut.

0930

sweet potatoes

The 30 Healthiest Foods to Eat Every Day (9)

The darker the color, the richer these tubers are in the antioxidant beta-carotene.

Try this:As a garnish, steam sweet potatoes and apples. Pureed with maple syrup and crushed red pepper. or tryone of these 48 delicious sweet potato recipes.

1030

Cabbage

The 30 Healthiest Foods to Eat Every Day (10)

The bounty of this leafy green: lots of calcium, vitamin C, beta-carotene, and a variety of other antioxidants. Kale is also a good source of lutein, an eye-pleasing nutrient that may slow the development of macular degeneration.

Try this:Make kale chips by cutting the leaves into pieces and tossing with olive oil, salt, and pepper. Spread out on a baking sheet and bake at 300 degrees F until crisp, 20 to 30 minutes. or tryQuinoa with Mushrooms, Kale and Sweet Potatoes.

1130

Barley

The 30 Healthiest Foods to Eat Every Day (11)

Another fiber-rich cholesterol fighter. On weekdays, use the pearl or quick-cook variety. More time? Try husked barley, with its extra layer of bran.

Try this:Add the sautéed mushrooms and sherry vinegar to the cooked barley. or tryChicken thighs with barley and peas.

1230

Pumpkin

The 30 Healthiest Foods to Eat Every Day (12)

The antioxidants in this pumpkin keep the skin healthy; its potassium helps lower blood pressure.

Try this:Peel, cut into pieces and bake with olive oil and sprigs of fresh thyme. or tryPumpkin and Leek Soup.

1330

nut butter

The 30 Healthiest Foods to Eat Every Day (13)

Heart-healthy monounsaturated fats are abundant in theseprotein-rich pasta, especially peanut and almond butter. Opt for those with only two ingredients: nuts and salt.

Try this:Mix it with soy sauce, brown sugar, and rice wine vinegar to make a quick Asian-style sauce for chicken skewers. or tryPeanut Noodles with Edamame.

1430

Chard

The 30 Healthiest Foods to Eat Every Day (14)

Swiss chard is packed with nutrients — think calcium, B vitamins, and beta-carotene. This leafy green also fuels your body with fiber.

Try this:Sauté the chopped chard with the laminated garlic and mix with the whole wheat pasta and raisins. or trySwiss chard with chickpeas and couscous.

1530

bulgur

The 30 Healthiest Foods to Eat Every Day (15)

Made from steamed, dried, and cracked wheat, bulgur provides more fiber than brown rice, while also getting a boost of potassium, B vitamins, and calcium.

Try this:Cook bulgur like porridge. Top with honey and chopped nuts for breakfast or a healthy snack. or tryMinty Bulgur Salad With Salmon And Cucumbers.

sixteen30

whole grain noodles

The 30 Healthiest Foods to Eat Every Day (16)

Whole wheat pasta contains three times more fiber per serving than the typical semolina variety. Ignore pasta labeled "multigrain" as it can be made with multiple grains that are not necessarily whole grain.

Try this:Mix the whole wheat pasta with pesto, chopped arugula and lemon zest. or tryWhole Grain Spaghetti With Cabbage And Tomato.

1730

black beans

The 30 Healthiest Foods to Eat Every Day (17)

These burrito mainstays are packed with antioxidants and magnesium, which help maintain nerve and muscle function.They are also a source of potassium and fiber.

Try this:In a baking dish, mix the canned black beans with olive oil, ground cumin, and salt. Bake at 450 degrees F until crisp, about 10 minutes, for a flavorful snack. or tryCuban rice and black beans.

1830

Spinach

The 30 Healthiest Foods to Eat Every Day (18)

You'll get iron, folic acid, and at least a dozenflavonoids– compounds that are loaded with antioxidants.

Try this:Blend a handful of spinach into your favorite fruit smoothie. or tryPil Pil Shrimp with Spinach.

1930

Bean

The 30 Healthiest Foods to Eat Every Day (19)

An essential pepper, beans are a fiber-packed plant protein. They are also a great source of antioxidants.

Try this:Make a quick salad with beans, olive oil, fresh lime juice, and fresh cilantro. or tryThree Bean Chili with Pesto Primavera.

2030

quinoa

The 30 Healthiest Foods to Eat Every Day (20)

It can be cooked like a grain, but quinoa is actually a herbaceous plant. It's a complete protein, which means it contains all nine essential amino acids and offers the same energy and satiety you'd get from meat, without the fat and cholesterol.

Try this:Stir fresh lemon juice and chopped fresh dill into the cooked quinoa. or trySeasoned Cod with Broccoli and Quinoa Pilaf.

2130

lentils

The 30 Healthiest Foods to Eat Every Day (21)

A protein powerhouse, lentils are packed with folic acid, a nutrient that supports healthy cell growth and function and may prevent certain birth defects.

Try this:Toss the cooked lentils with extra virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over green salads. or trywinter lentil soup.

2230

Salmon

The 30 Healthiest Foods to Eat Every Day (22)

Salmon contains heart-healthy fats, including omega-3 fatty acids, and is one of the few dietary sources of vitamin D. Fish can also help keep skin glowing. For guidance on buying the most sustainable varieties, look for MSC certified wild salmon or BAP or ASC certified farmed salmon.

Try this:For breakfast, mash up some avocado on whole wheat toast and top with poached salmon flakes. or trySalmon puff pastry with potatoes and broccoli.

2330

chicken breast

The 30 Healthiest Foods to Eat Every Day (23)

A staple of the leanest part of the bird: half a breast has about 2.5 grams of fat and more than 28 grams of protein.

Try this:Shred cooked chicken and toss with olive oil, raisins, curry powder and fresh lemon juice. or tryChicken breasts stuffed with tomato salad.

2430

oranges

The 30 Healthiest Foods to Eat Every Day (24)

Its source of vitamin C, which, among other helpful features, can stimulate collagen synthesis to keep skin looking supple.

Try this:Grilled orange slices along with salmon. or trySalmon Fillet With Citrus And Thyme.

2530

sardine

The 30 Healthiest Foods to Eat Every Day (25)

This protein-rich gainer is an acquired taste for some, but well worth it. Loaded with vitamins D and B12, sardines are also an excellent source of calcium and omega-3 fatty acids.

Try this:Toss chopped sardines into a salad of cucumber, tomato, and fresh parsley.

2630

almonds

The 30 Healthiest Foods to Eat Every Day (26)

Almonds are packed with monounsaturated fatty acids, which keep blood vessels healthy.These nuts are also a source of calcium and fiber to lower cholesterol.

Try this:Fold chopped almonds into cooked whole grains along with raisins or dried gooseberries. or tryChickpea Pasta with Almonds and Parmesan.

2730

Extra virgin olive oil

The 30 Healthiest Foods to Eat Every Day (27)

extra virgenoilIt is an excellent source of monounsaturated fats. This tasty Mediterranean food is a source of cancer-fighting polyphenols and may even reduce the risk of heart disease.

Try this:Gently heat olive oil with fresh herbs (such as rosemary and thyme). Drizzle over pasta, steamed vegetables, or sandwiches in place of mayonnaise.

2830

blackberries

The 30 Healthiest Foods to Eat Every Day (28)

Packed with fiber, thissuperfruitcontains a large amount of the antioxidant group "anthocyanins".

Try this:Serve over chilled vanilla yogurt with a sprinkle of ground cardamom. or tryfrozen blueberry lemonade.

2930

Broccoli

The 30 Healthiest Foods to Eat Every Day (29)

A vitamin C gold mine: 1/2 cup of cooked broccoli satisfies 80% of the US Food and Drug Administration's recommended daily allowance.It is also an important source of vitamin K, which helps blood to clot properly.

Try this:Mix with olive oil, garlic and crushed red pepper. Bake at 375 degrees F until just tender. Sprinkle with grated Parmesan cheese before serving. or tryOrecchiette With Roasted Broccoli And Walnuts.

3030

chia seeds

The 30 Healthiest Foods to Eat Every Day (30)

Chia seeds are small but mighty. They are packed with antioxidants, minerals, fiber, and omega-3 fatty acids. They are also a great source of calcium, phosphorous, and magnesium, which means they can improve bone health.

Try this:do your thingChia seed puddingwith milk and sweetener of your choice. or tryChia Pilaf with Pesto.