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.

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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.



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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.



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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.



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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?


greek yogurt

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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.



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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.



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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.



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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.


sweet potatoes

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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.



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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.



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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.



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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.


nut butter

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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.



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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.



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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.


whole grain noodles

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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.


black beans

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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.



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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.



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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.



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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.



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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.



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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.


chicken breast

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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.



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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.



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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.



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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.


Extra virgin olive oil

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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.



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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.



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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.


chia seeds

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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.

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