The daily food choices you make are pivotal to your overall health. Your diet profoundly influences your susceptibility to conditions like certain cancers, heart disease, and type 2 diabetes. Furthermore, dietary habits play a significant role in maintaining bone density and muscle strength as you age.
Adopting a healthy diet doesn’t confine you to a restrictive list of foods. In fact, a vast array of delicious options can contribute to your well-being. The key lies in choosing wisely.
Some of the Best Foods To Eat are those packed with essential nutrients – think vitamins, minerals, healthy fats, and proteins. These are often referred to as nutrient-dense foods, especially when they are naturally low in added sugars, unhealthy fats, and excessive salt.
Foods that offer a good dose of fiber, vitamins, minerals, and beneficial plant compounds known as phytonutrients are particularly valuable. Regularly including nutrient-dense foods in your diet over time is strongly linked to a reduced risk of various chronic diseases.
Here are 10 of the best foods to eat, perfect for incorporating more goodness into your daily meals.
Almonds: A Powerhouse of Nutrients
Nuts, in their whole form, are recognized as a significant source of protein, alongside seeds, meats, and eggs. They are also processed to extract their beneficial oils. However, nuts offer far more than just protein and fats. They are abundant in vitamins, minerals, fiber, and potent antioxidants.
Almonds stand out as an excellent example. These tree nuts are incredibly versatile, enjoyed whole, ground into creamy butter, or anything in between. Almonds bring a delightful crunch to snacks, salads, and a wide spectrum of dishes from appetizers to decadent desserts.
Almonds are a fantastic source of magnesium, calcium, and folate. Just a single ounce of almonds fulfills a substantial portion of your daily vitamin E requirement. Moreover, the majority of fats in almonds are monounsaturated fatty acids, a type of healthy fat linked to heart health when it replaces saturated fats.
Incorporating nuts into a healthy diet is a smart move. However, be mindful of portion sizes as they are calorie-dense. Opt for unsalted whole almonds or natural nut butter without added salt or sugar to maximize their health benefits.
Apples: The Everyday Fruit Hero
Many individuals could benefit from increasing their fruit intake, and apples are an accessible and reliable way to achieve this daily.
The diverse varieties of apples cater to all palates, from those who prefer tartness to those with a sweet tooth. Apples are also a great source of dietary fiber. Apple skins are rich in insoluble fiber, which aids in digestive health. The inner part of the apple contains soluble fiber, which forms a gel-like substance in the intestines.
Both soluble and insoluble fiber contribute to healthy digestion and may reduce the risk of certain cancers. Soluble fiber is particularly beneficial for cardiovascular health.
Like many plant-based foods, apples are packed with phytonutrients, including vitamin C and flavonoids, which act as antioxidants. These compounds help protect the body’s cells from damage caused by everyday environmental stressors.
Beans: Versatile and Nutrient-Rich
Beans are nutritional powerhouses, fitting both vegetable and protein categories, making them a valuable addition to any meal. While each bean variety boasts a unique nutrient profile, all beans are excellent low-fat sources of protein and fiber. They also provide essential nutrients like thiamin, magnesium, iron, zinc, folate, phosphorus, and potassium.
With such a wide array of bean options available, it’s easy to incorporate them into various culinary creations.
However, bean consumption is often lower than recommended in many diets. To increase your intake, try substituting beans for higher-fat protein sources. When choosing canned beans, opt for low-sodium varieties to control salt intake.
Blueberries: Bursting with Antioxidants
Blueberries are another fantastic fruit to include in your daily diet. Whether enjoyed on their own, mixed into yogurt, or sprinkled over salads, blueberries are brimming with phytonutrients. Anthocyanins, which give blueberries their vibrant color, are linked to improved memory and offer numerous other health advantages.
Blueberries are also a source of vitamin K, crucial for cell health, healthy blood flow, and calcium processing. Vitamin K works synergistically with manganese, also found in blueberries, to enhance these benefits.
Furthermore, blueberries are a low-calorie source of fiber and vitamin C. Approximately 3/4 cup of fresh blueberries provides a substantial amount of fiber and vitamin C.
Enjoyed fresh or frozen, blueberries can add a splash of color and nutrition to your meals.
However, be cautious with blueberry-flavored treats like muffins or bagels, as the added sugars and calories might outweigh the nutritional gains. Always check nutrition labels to make informed choices.
Broccoli: A Cruciferous Champion
Broccoli belongs to the cruciferous vegetable family, known for its health-promoting phytonutrients linked to immune support and detoxification processes.
One notable phytonutrient in broccoli is glucosinolates, sulfur-containing compounds. Another is lutein, similar to vitamin A, which is beneficial for eye health. Broccoli is also a direct source of vitamin A, further supporting healthy vision.
Broccoli enhances the nutritional value of meals that include grains, beans, or eggs. This is because broccoli’s vitamin C content aids in the body’s absorption of iron from these foods. Broccoli is also a source of calcium.
In terms of storage, broccoli tends to stay fresh longer than many other vegetables when refrigerated. Whether roasted, shredded in slaws, or added to soups, broccoli offers a bold flavor and can be enjoyed both raw and cooked.
Salmon: Omega-3 Rich Seafood Choice
Seafood, particularly salmon, is an excellent protein choice for a healthy diet. Substituting salmon for higher-fat meats can significantly improve your dietary fat profile.
Salmon is renowned for its omega-3 fatty acids, specifically EPA and DHA. These fats are believed to support heart health, cognitive function, and healthy joints.
Increasing seafood intake is recommended for many, and salmon is a particularly beneficial option. Salmon is available fresh or canned. When purchasing canned salmon, choose varieties packed in spring water rather than oil to minimize added fats.
Salmon can be used as a versatile ingredient, replacing tuna in dishes like casseroles, or as a main protein in salmon burgers or tacos. Salmon, along with sardines and trout, generally contains lower levels of mercury compared to other types of seafood, making them safer choices for regular consumption.
Spinach: The Leafy Green Essential
Spinach, a versatile leafy green, is available in bunches, frozen, or fresh. It seamlessly integrates into numerous dishes, such as egg-based recipes, stews, and pasta dishes. Fresh spinach is also a wonderful addition to salads or can be a nutritious side dish on its own.
Spinach is packed with vitamins A and C, potassium, carotenoids, and folate. Carotenoids like beta carotene, lutein, and zeaxanthin, found in spinach, are phytonutrients that support healthy vision and optimal cell function. Spinach is also a good source of iron.
Incorporate spinach into your salads, use it as a healthier alternative to lettuce in sandwiches, or lightly steam it to retain its nutrients.
Sweet Potatoes: Naturally Sweet and Nutritious
Whether baked or mashed, sweet potatoes add a vibrant color and nutritional boost to any plate. Their deep orange-yellow hue is a visual cue to their high carotenoid content, potent antioxidants including beta carotene. Beta carotene is converted into vitamin A by the body and helps cells manage everyday damage.
Sweet potatoes are also a source of potassium and vitamin A, along with some B vitamins. Like many vegetables, they are a good source of fiber and relatively low in calories. A half of a large sweet potato contains a modest amount of calories while providing significant nutritional benefits.
Store sweet potatoes in a cool, dry place with good airflow, but avoid refrigeration to maintain their quality and flavor.
Vegetable Juice: A Convenient Nutrient Boost
Juicing vegetables like tomatoes, cucumbers, spinach, beets, and carrots can be a convenient way to consume nutrients. Depending on the processing method, vegetable juice often retains most of the vitamins, minerals, and phytonutrients found in the original vegetables.
However, juicing removes the beneficial fiber present in whole vegetables. To mitigate this, you can add some pulp back into your juice or use juicing as a supplement to your diet. When purchasing vegetable juice, choose 100% juice options made from whole vegetables and check the sodium content on the nutrition label.
The advantage of vegetable juice is that it is often a low-calorie, low-sugar, and convenient way to increase your nutrient intake.
Wheat Germ: The Grain’s Nutritional Heart
Whole grains, such as oats, popcorn, and brown rice, retain all edible parts of the grain – the bran, endosperm, and germ.
The germ is the part of the grain from which a new plant sprouts, and it is packed with vitamins, minerals, antioxidants, and healthy fats.
Wheat germ is an excellent source of thiamin and a good source of folate, magnesium, phosphorus, and zinc.
Adding wheat germ can significantly enhance the nutritional profile of a meal. Sprinkle wheat germ on fruits, hot cereals like oatmeal, or cold breakfast cereals to easily boost your nutrient intake.
Getting Started with Healthy Eating
These ten foods are just a starting point in the vast world of nutritious options available. The best diet for you is tailored to your age, activity level, budget, weight goals, and cultural preferences.
The most important takeaway is that every food choice matters. Prioritize eating nutrient-dense foods and minimizing added sugars, sodium, and saturated fats to reduce your long-term risk of chronic diseases.
Last Updated: March 28, 2024
References:
- Fish and omega-3 fatty acids. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids. Accessed March 1, 2024.
- FoodData central. U.S. Department of Agriculture, Agricultural Research Service. https://fdc.nal.usda.gov. Accessed March 1, 2024.
- Duyff RL. Cook for flavor and health. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
- 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed March 1, 2024.
