9 Healthy Foods You Should Be Eating Every Day (2023)

What you eat every day can have a profound effect on your physical and mental health. So often, people tend to think of what they should be avoiding for their health or waistlines, but a more productive way to approach food is to think of what they should be adding to their diet on a daily basis. The running theme throughout the list of healthy foods to add to eat every day is that all of these foods are plants or from plant sources.

Plants are rich sources of vitamins, minerals, phytonutrients, and fiber, and the variety of plant intake is just as important as the quantity of plant intake. Though it might seem daunting to consume nine different plants every day, half of these foods can be consumed together by adding them to one giant salad or blending them in a smoothie. Read on for the list of the healthy foods you should be eating every day.

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9 Healthy Foods You Should Be Eating Every Day (1)

Per cup: 42.5 calories, 1.4 g fat (0 g saturated fat), 18.9 mg sodium, 6.3 g carbs (4.7 g fiber, 1.4 g sugar), 3.5 g protein

Kale's popularity is here to stay, because this leafy green is packed with so much nutrition. In fact, one cup of kale contains 177 milligrams of bone-nourishing calcium. But calcium is not the only nutrient needed for bone health, as vitamin K is also necessary to support strong, healthy bones. Thankfully, 0ne cup of kale provides 493 micrograms of vitamin K. Chop kale up and massage it with olive oil and lemon for a delicious salad, or sauté it with loads of garlic for a yummy side dish—your bones will thank you.

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9 Healthy Foods You Should Be Eating Every Day (2)

Per cup: 57 calories, 0.3 g fat (0 g saturated fat), 1 mg sodium, 14.5 g carbs (2.4 g fiber, 9.9 g sugar), 0.7 g protein

Blueberries have received a lot of attention over the years, and for good reason. This delicious fruit is packed with important chemical compounds found in plants called anthocyanins, polyphenols, and antioxidants. According to a 2018 review article in the International Journal of Molecular Sciences, "Blueberry can improve vision, is anticancer, antidiabetes, anti-obesity, is preventive against neurodegeneration and macular degeneration as well as osteoporosis, can reduce hyperlipidemia and hypertension, as well as heart disease […]." That is certainly one powerful fruit.



9 Healthy Foods You Should Be Eating Every Day (3)

Per cup: 183 calories, 18.3 g fat (0 g saturated fat), 0.6 mg sodium, 3.8 g carbs (1.9 g fiber, 0.7 g sugar), 4.3 g protein

Is it a coincidence that walnuts look like mini brains, perhaps? Because truthfully, you can think of walnuts as food for your brain. Walnuts are very high in fat, but fortunately, it is a good type of fat known as α‐linolenic acid (ALA)—a type of omega-3 fatty acid. Omega-3 fatty acids have an anti-inflammatory effect and may be one of the reasons why walnuts are so good for cognition. In addition to being a good source of ALA, walnuts (as well as almonds and hazelnuts) have been shown to increase an incredible protein, brain-derived neurotrophic factor, that contributes to the production of new brain cells.


Chia seeds

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9 Healthy Foods You Should Be Eating Every Day (4)

Per ounce: 183 calories, 8.7 g fat (0 g saturated fat), 4.5 mg sodium, 11.9 g carbs (9.6 g fiber, 0 g sugar), 4.7 g protein

Across the board, fiber intake is low in the United States. The USDA's Dietary Guidelines for Americans suggest that adult women under 50 should consume 25 to 28 grams of fiber per day, and men under 50 should aim to consume 31 to 34 grams of fiber daily. However, Americans seem to only eat half of this amount. Fiber is important for maintaining gut health, stabilizing blood sugar, and lowering cholesterol. One serving of chia seeds not only covers almost a third of fiber needs for the day, but it is rich in antioxidants that can have protective effects against chronic disease. Chia can be added to oatmeal, smoothies, yogurt, or even made into a pudding.

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9 Healthy Foods You Should Be Eating Every Day (5)

Per cup: 41.4 calories, 0.5 g fat (0 g saturated fat), 551 mg sodium, 6.8 g carbs (4.3 g fiber, 0.8 g sugar), 5.6 g protein

Similar to kale, spinach is a dark leafy green that is rich in a variety of nutrients including vitamin K, calcium, and vitamin C. In addition to being a nutrient powerhouse, spinach can have beneficial effects on heart health due to its nitrate content. Nitrates are helpful for individuals with hypertension, as they can aid in the dilation of blood vessels. A 2015 randomized clinical control trial published in the journal Clinical Nutrition Researchfound that consuming a meal rich in nitrates from spinach helped with vasodilation (dilation of blood vessels) and decreased blood pressure in the short term.



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9 Healthy Foods You Should Be Eating Every Day (6)

Per cup: 64 calories, 0.8 g fat (0 g saturated fat), 1.2 mg sodium, 14.6 g carbs (8 g fiber, 5.4 g sugar), 1.5 g protein

Like blueberries, raspberries are an incredibly nutrient-dense fruit. Their nutrient profile is similar to blueberries, but they are one of the richest sources of fiber across the plant kingdom—making them an excellent addition to your list of healthy foods to eat every day. Adding 1 cup of raspberries to your morning yogurt bowl will jumpstart you on your way to meeting your fiber needs for the day. Although research in humans is limited on how raspberries themselves affect or prevent chronic disease, increasing the amount of raspberries (and berries) you eat will help you increase your antioxidant intake, which is a critical part of disease prevention.



9 Healthy Foods You Should Be Eating Every Day (7)

Per 5 slices: 8.8 calories, <0.1 g fat (0 g saturated fat), 1.43 mg sodium, 1.9 g carbs (0.2 g fiber, 0.2 g sugar), 0.2 g protein

Ginger has served as a staple ingredient in Chinese and Ayurvedic medicine for thousands of years, and ginger can not only make a meal taste amazing, but it works wonders for nausea, digestion, and helps fight inflammation. One 2017 research study published in the International Journal of Endocrinology and Metabolism found that ginger helped reduce fasting blood glucose and hemoglobin A1c in patients with type 2 diabetes. Ginger can be consumed as a tea, used in cooking, or added to a smoothie or soup.

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9 Healthy Foods You Should Be Eating Every Day (8)

Per cup: 19.4 calories, 0.6 g fat (0 g saturated fat), 6.2 mg sodium, 3.4 g carbs (2.2 g fiber, 0.7 g sugar), 1 g protein

Broccoli is a powerful vegetable and its health benefits are vast. For instance, it is rich in a robust plant compound known as Sulforaphane. Sulforaphane helps fight inflammation, protects DNA, and may even slow tumor growth. Of course, broccoli alone cannot prevent or treat cancer, but including it daily will have protective effects.


Olive oil

9 Healthy Foods You Should Be Eating Every Day (9)

Per tablespoon: 119 calories, 13.5 g fat (0 g saturated fat), 0.3 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

Permission granted to ditch your zero-calorie cooking sprays, because including olive oil in your list of healthy foods to eat every day can have tremendously beneficial effects on your health. Not only does olive oil add satisfying healthy fats to a dish, but emerging research shows olive oil can play a role in slowing cognitive decline. In addition to supporting brain health, a 2020 paper published in theNew England Journal of Medicine showed there was a lower incidence of cardiac events in individuals with high cardiovascular risk when a Mediterranean diet supplemented with olive oil was consumed over a reduced-fat diet.

At the end of the day, you do not need to beat yourself up if you do not include all nine of these foods in your diet every single day. If you do not eat any of these foods, start by adding one new food per week and then work your way up from there. Remember, building healthy nutrition habits is all about progress, not perfection.

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9 Healthy Foods You Should Be Eating Every Day? ›

Foods to eat

Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey. Eggs. Nuts, seeds, and soy products (tofu) Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans.

What are the 10 healthiest foods to eat everyday? ›

Top 10 Foods for Health
  • Whole Grains. ...
  • Beans and Lentils. ...
  • Fish. ...
  • Berries. ...
  • Winter Squash. ...
  • Soy. ...
  • Flaxseed, Nuts and Seeds. ...
  • Organic Yogurt. Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older.

What 3 foods do cardiologists say to avoid? ›

Top Foods Cardiologists Want You to Avoid for a Healthy Heart
  • Red meat (including “the other white meat”) ...
  • Bacon, hot dogs, and other processed meats. ...
  • French fries and other fried foods. ...
  • Sugary drinks and cereals. ...
  • Potato chips and snack foods. ...
  • Full-fat dairy products. ...
  • Baked goods, cookies, and pastries.
Feb 1, 2023

What is the number one food for your heart? ›

Foods to eat

Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey. Eggs. Nuts, seeds, and soy products (tofu) Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans.

What foods prevent heart blockage? ›

The best diet for preventing heart disease is one that is full of fruits and vegetables, whole grains, nuts, fish, poultry, and vegetable oils; includes alcohol in moderation, if at all; and goes easy on red and processed meats, refined carbohydrates, foods and beverages with added sugar, sodium, and foods with trans ...

Are bananas good for your heart? ›

Heart health

Bananas contain fiber, potassium, folate, and antioxidants, such as vitamin C. All of these support heart health. A 2017 review found that people who follow a high fiber diet have a lower risk of cardiovascular disease than those on a low fiber diet.

What is the healthiest drink? ›

Water is the best choice for quenching your thirst. Coffee and tea, without added sweeteners, are healthy choices, too. Some beverages should be limited or consumed in moderation, including fruit juice, milk, and those made with low-calorie sweeteners, like diet drinks.

What is the number one food to avoid? ›

Foods such as bacon, sausages and some deli meats are not only high in calories and sodium, but also in saturated fat as well as some nitrates and nitrites. This can "all contribute to various health conditions and disease," he said.

What is the single healthiest food? ›

Lemons. Lemons have been widely regarded in the health industry as the world's healthiest food. The sour fruit is an alkalising powerfood; they have strong anti-inflammatory qualities and can even help to inhibit the growth of cancer cells.

What should I eat all the time? ›

Here are the top 15 foods you should be eating according to our experts:
  • Fish. ...
  • Broccoli or any of the cruciferous vegetables. ...
  • Beets. ...
  • Spinach and other leafy green vegetables. ...
  • Kale. ...
  • Peanut butter. ...
  • Almonds. ...
  • Mangos.
Apr 5, 2019

What is the healthiest meat to eat? ›

5 of the Healthiest Meats
  1. Sirloin Steak. Sirloin steak is both lean and flavorful – just 3 ounces packs about 25 grams of filling protein! ...
  2. Rotisserie Chicken & Turkey. The rotisserie cooking method helps maximize flavor without relying on unhealthy additives. ...
  3. Chicken Thigh. ...
  4. Pork Chop. ...
  5. Canned Fish.
Jan 6, 2020

What should I eat after age 70? ›

Older adults' unique nutrition needs

Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.

What are the 11 real foods? ›

These are fruits, vegetables, beans, whole grains, nuts, seeds, dairy, eggs, meat, fish and poultry.

What 3 foods should you eat daily? ›

Including lean protein, vegetables, and nuts in the diet every day can help people stay healthy and prevent certain chronic conditions.

What fruit should you eat everyday? ›

Eating a range of fruits provides the body with nutrients and antioxidants that can boost overall health and reduce the risk of disease. Good choices include oranges, blueberries, apples, avocados, and bananas, but there are many more to choose from.

What are the 5 weird superfoods? ›

Here are five magical superfoods that I always try to add to my diet for a strong and healthy immune system:
  • Mushrooms. The maitake mushroom is an edible mushroom that grows at the base of trees and is known to have medicinal benefits. ...
  • Ginger. ...
  • Broccoli sprouts. ...
  • Garlic. ...
  • Turmeric.
Mar 5, 2022

Which drink is best for heart? ›

Water is the drink of choice for heart health. If you're thirsty, drink water. When the weather is warm or we're exercising, our bodies need more water than usual. Unflavoured milk, tea and coffee can be enjoyed in moderation.

What foods make your heart happy? ›

6 Foods That Make Your Heart Happy
  • Salmon. This oily fish is rich in omega-3 fatty acid, which is an essential acid that reduces inflammation in your body. ...
  • Almonds. Almonds are loaded with nutrients such as calcium, magnesium, potassium and protein. ...
  • Spinach. ...
  • Oatmeal. ...
  • Beans. ...
  • Cacao.
Feb 4, 2019

Which food is good for eyes? ›

5 best foods for eye health
  • Carrots. Carrots contain beta-carotene, which the body uses to make vitamin A. ...
  • Kale. Dark green leafy vegetables like kale, spinach and broccoli are rich in the antioxidants lutein and zeaxanthin, which are present in high concentrations in the retina. ...
  • Red peppers. ...
  • Salmon. ...
  • Oysters.
Feb 1, 2022

What foods clean your arteries? ›

Avoid Clogged Arteries with These 8 Healthy Foods
  • Fish. Fatty or oily fish such as salmon and tuna are a great source of omega-3 fats, compounds which have been shown in studies to reduce the amount of plaque which sticks in your arteries. ...
  • Seeds & Nuts. ...
  • Green Vegetables. ...
  • Olive Oil. ...
  • Berries. ...
  • Avocado. ...
  • Broccoli. ...
  • Chocolate.

What drink can clean your arteries? ›

Ginger, garlic and lemon detox drink – Boil ginger and garlic and strain. Squeeze the juice of one full lemon into it. This is strong detox drink to get rid of bad cholesterol and also flush out all toxins from the arteries.

What are the warning signs of clogged arteries? ›

  • Chest pain (angina). You may feel pressure or tightness in your chest. ...
  • Shortness of breath. You may feel like you can't catch your breath.
  • Fatigue. If the heart can't pump enough blood to meet your body's needs, you may feel unusually tired.
  • Heart attack.
May 25, 2022

Is peanut butter good for the heart? ›

Good for your heart

Various studies have shown that peanuts and peanut butter contain monounsaturated and polyunsaturated fats which lower “bad” LDL cholesterol and keep “good” HDL cholesterol high.

What fruit clears the heart? ›

Berries include blueberries, strawberries, cranberries, raspberries, and blackberries. These fruits are associated with an impressive amount of health benefits, including their ability to reduce inflammation and improve heart health.

Which fruits keeps our heart strong? ›

Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease ( 9 ).

What's worse ice cream or chips? ›

Ice Cream Versus Potato Chips

You're definitely avoiding sugar with a serving of these popular potato chips, but are actually consuming more calories and fat than in one serving of vanilla bean or chocolate ice cream!

What is the unhealthiest meat? ›

Finally, health experts say to stay away from processed meats, which are generally considered to be unhealthy. These include any meat that has been smoked, salted, cured, dried, or canned. Compared to fresh meat, processed meats are high in sodium and can have double the amount of nitrates.

What is the most killer food? ›

From fugu to kidney beans, here are eight of the world's most dangerous foods.
  1. Fugu. Fugu is the Japanese word for pufferfish and the dish prepared from it can be lethally poisonous. ...
  2. Ackee fruit. ...
  3. Sannakji. ...
  4. Hákarl. ...
  5. Cassava. ...
  6. Rhubarb. ...
  7. Elderberries. ...
  8. Red kidney beans.
Dec 7, 2019

What is the best thing to drink besides water? ›

5 Healthy Drink Choices That Aren't Water
  • Vegetable Juice. Bottled brands provide 100% vegetable juice that can offer an additional serving of vitamins and minerals for your diet. ...
  • Infused Water. ...
  • Milk. ...
  • Green Tea. ...
  • Sparkling Water. ...
  • Industry-Leading Beverage Services.

What drink is healthier than water? ›

Low-fat or fat-free milk; unsweetened, fortified milk alternatives; or 100% fruit or vegetable juice contain important nutrients such as calcium, potassium, or vitamin D. These drinks should be enjoyed within recommended calorie limits.

What can I drink instead of water? ›

Juice, smoothies, iced coffee, ice tea, protein shakes, milk, and other drinks can be excellent alternatives to water. You should avoid relying too much on drinks with a high sugar content, such as soda, certain fruit juces, energy drinks and chocolate milk.

What is the number 1 vegetable to avoid? ›

Cruciferous Vegetables

Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest. Eating these vegetables raw may lead to a number of gastronomical problems.

What is one food to survive on? ›

The potato is one good example. Andrew Taylor isn't the only person in history who has relied almost exclusively on potatoes for sustenance. In the beginning of the 1800s, about a third of the Irish population got most of their calories from spuds.

What are Tony Horton's 3 Superfoods? ›

Organic greens, fiber, magnesium, and probiotics are the foundation for healthy digestion and whole-body wellness.
  • 2 daily servings of organic vegetables support whole-body health and wellness*
  • Prebiotics & probiotics help balance your gut for smooth digestion*
  • Magnesium can keep your energy going all day long*

What food can you eat unlimited amounts of? ›

Vegetables are considered a free food, meaning you can eat unlimited amounts and still lose weight.”

What is the most healthiest snack? ›

Some examples include:
  • Fresh fruits and vegetables.
  • Frozen fruit.
  • Fruits canned in water or their own juice.
  • Whole grain bread, crackers and cereals.
  • Lower fat yogurt.
  • Lower fat cheese.
  • Unsalted nuts and seeds and their butters.
  • Hummus.
Mar 1, 2021

What is the most eaten food everyday? ›

Cereal grains and tubers are the most common food staples. There are more than 50,000 edible plants in the world, but just 15 of them provide 90 percent of the world's food energy intake. Rice, corn (maize), and wheat make up two-thirds of this.

Are potatoes healthy? ›

Potatoes for health and nutrition

They're rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system.

What meat is OK to eat everyday? ›

A healthy balanced diet can include protein from meat, as well as from fish and eggs or non-animal sources such as beans and pulses. Meats such as chicken, pork, lamb and beef are all rich in protein. Red meat provides us with iron, zinc and B vitamins. Meat is one of the main sources of vitamin B12 in the diet.

What are 3 things you should eat every day? ›

Here are the top 15 foods you should be eating according to our experts:
  • Fish. ...
  • Broccoli or any of the cruciferous vegetables. ...
  • Beets. ...
  • Spinach and other leafy green vegetables. ...
  • Kale. ...
  • Peanut butter. ...
  • Almonds. ...
  • Mangos.
Apr 5, 2019

What are the 3 foods you should eat everyday? ›

Including lean protein, vegetables, and nuts in the diet every day can help people stay healthy and prevent certain chronic conditions.

What is the healthiest meal you can eat every day? ›

10 Simple Dinner Ideas for Healthy Eating in Real Life
  1. Stuffed sweet potatoes. Sweet potatoes are loaded with beneficial nutrients like beta carotene, vitamin C, potassium, and fiber ( 1 ). ...
  2. Grain bowls. ...
  3. Veggie loaded frittatas. ...
  4. Dinner salad. ...
  5. Loaded brown rice pasta. ...
  6. One-pot soups. ...
  7. Curry. ...
  8. Burgers.
Jun 30, 2021

What is the No 1 health food? ›

The following are some of the most healthful:
  • Broccoli. Broccoli provides good amounts of fiber, calcium, potassium, folate, and phytonutrients. ...
  • Apples. Apples are an excellent source of antioxidants, which combat free radicals. ...
  • Kale. ...
  • Blueberries. ...
  • Avocados. ...
  • Leafy green vegetables. ...
  • Sweet potatoes.
Jan 27, 2020

What happens if we eat same food everyday? ›

Yes, eating the same food can even lead to selective eating disorder or an avoidant-restrictive eating disorder. In this condition, a person constantly refuses to have specific food due to certain food colors, textures, or smells. This might lead to malnutrition and unhealthy weight loss.

What should I eat and how many times a day? ›

The Theory: Nutrition experts tend to recommend eating 3 balanced meals (350 to 600 calories each) and 1 to 3 snacks per day (between 150 and 200 calories each). The calories for each meal and snack depend on a variety of factors including, height, weight, age, gender and activity level.

What are 25 healthy foods? ›

Top 25 Healthy Foods to Include in Your Diet Program
  • Avocados. Rich, creamy avocados are one of the top healthy foods for replacing simple carbohydrates. ...
  • Bananas. Bananas are one of the healthiest fruits loaded with fiber and potassium. ...
  • Blueberries. ...
  • Apples. ...
  • Strawberries. ...
  • Lemons. ...
  • Broccoli. ...
  • Cucumber.
Jan 23, 2019

What is the most healthy fruit? ›

While all fruits are healthy, registered dietitian nutritionist Danielle Crumble Smith recommends one nutrient-packed fruit in particular – wild blueberries. Blueberries contain lots of fiber, which keeps you fuller for longer. They also rank among the fruits and vegetables with the highest antioxidant content.

What 3 foods should you avoid? ›

Protect yourself from the damage of chronic inflammation.
  • Added sugar. Whether it's white granulated sugar, brown sugar, high-fructose corn syrup, corn sugar, or honey, sugar contains almost no nutrients and is pure carbohydrate. ...
  • Baked sweets. ...
  • White carbohydrates. ...
  • Processed and high-fat meats. ...
  • Salt.

Which snacks are the healthiest to eat? ›

Some examples include:
  • Fresh fruits and vegetables.
  • Frozen fruit.
  • Fruits canned in water or their own juice.
  • Whole grain bread, crackers and cereals.
  • Lower fat yogurt.
  • Lower fat cheese.
  • Unsalted nuts and seeds and their butters.
  • Hummus.
Mar 1, 2021


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