The 30 Healthiest Foods to Eat Every Day (2023)

All too often, seemingly healthy snacks are secretly loaded with sugar, saturated fat, and carbohydrates. That's why we handpicked the healthiest foods to eat that are delicious and incredibly easy to cook. After all, rule number one for sticking to a smart meal plan is to not get bored, and these healthy ingredients will keep you on your toes (promise!).

You'll notice something that all these healthy foods have in common: each one is a basic ingredient, such as a fruit, vegetable, grain, or dairy product. That means no pre-packaged products with a laundry list of strange-sounding ingredients. You can use this as a rule of thumb when shopping: if the food is simple, wholesome, plant-based, and/or comes from the periphery of the grocery store—i.e., where the produce, eggs, fish, and other whole foods tend to live—you're in good shape. (Literally.)

Now, on to the healthiest foods to eat list.

40 Healthy Snacks to Help You Bid Farewell to Hanger for Good

01of 30


The 30 Healthiest Foods to Eat Every Day (1)

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

Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan, or try this oatmeal recipe with spinach and poached eggs.

02of 30


The 30 Healthiest Foods to Eat Every Day (2)

You'll get nearly 20 percent of your daily dose of fiber in one 1/2 cup serving of avocado, plus cholesterol-lowering monounsaturated fats.

Try this: For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds. Or try avocado toast.

03of 30


The 30 Healthiest Foods to Eat Every Day (3)

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

Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try this Corn Salad With Feta and Walnuts recipe.

04of 30


The 30 Healthiest Foods to Eat Every Day (4)

Meaty and filling, as a stand-in for beef, mushrooms can slash up to 400 calories from a meal.

Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Mushroom White Pizza.

Why People Are Adding Mushrooms to Everything From Coffee to Smoothies

05of 30

Greek Yogurt

The 30 Healthiest Foods to Eat Every Day (5)

Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick style of yogurt can contain eight grams more protein per serving than conventional yogurt.

Try this: Mix with ground cumin, chopped cucumber, garlic, and cilantro. Serve with grilled chicken. Or try Buffalo Cauliflower With Yogurt Ranch.

(Video) Top 20 Healthiest Foods In The World

06of 30


The 30 Healthiest Foods to Eat Every Day (6)

The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rap, but don't skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that's particularly important for pregnant women.

Try this: Make a sandwich with whole-grain bread, sliced hard-boiled eggs, tomatoes, olives, anchovies, red onion, and a drizzle of olive oil. Or try Italian Baked Eggs.

07of 30


These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.

Try this: Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick hummus-like spread. Or try Risotto With Edamame, Lemon, and Tarragon.

08of 30


The 30 Healthiest Foods to Eat Every Day (8)

Ounce for ounce, this fuzzy fruit contains more vitamin C than an orange and more potassium than a banana.

Try this: Thinly slice, then drizzle with honey and sprinkle with toasted, unsweetened coconut.

09of 30

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: For a side dish, steam cut-up sweet potatoes and apples. Puree with maple syrup and crushed red pepper. Or try one of these 48 delicious sweet potato recipes.

10of 30


The 30 Healthiest Foods to Eat Every Day (10)

The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow the development of macular degeneration.

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

11of 30


The 30 Healthiest Foods to Eat Every Day (11)

Another high-fiber cholesterol fighter. On weeknights, use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a try.

Try this: Add sautéed mushrooms and sherry vinegar to cooked barley. Or try Chicken Thighs With Barley and Peas.

12of 30


The 30 Healthiest Foods to Eat Every Day (12)

The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.

Try this: Peel, cut into chunks, and roast with olive oil and sprigs of fresh thyme. Or try Pumpkin-Leek Soup.

(Video) The 30 Healthiest Foods to Eat Every Day

13of 30

Nut Butter

The 30 Healthiest Foods to Eat Every Day (13)

Heart-healthy monounsaturated fats abound in these protein-rich spreads, especially peanut and almond butter. Opt for those with just two ingredients: nuts and salt.

Try this: Mix with soy sauce, brown sugar, and rice wine vinegar to make a quick Asian-style dipping sauce for chicken skewers. Or try Peanut Noodles With Edamame.

14of 30


The 30 Healthiest Foods to Eat Every Day (14)

Chard is supercharged with nutrients—think calcium, B vitamins, and beta-carotene. This leafy green fuels your body with fiber, too.

Try this: Sauté chopped chard with sliced garlic, then toss with whole-grain pasta and raisins. Or try Swiss Chard With Chickpeas and Couscous.

15of 30


The 30 Healthiest Foods to Eat Every Day (15)

Made from wheat that has been steamed, dried, and cracked, bulgur delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.

Try this: Cook bulgur as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try Minty Bulgur Salad With Salmon and Cucumbers.

16of 30

Whole-Grain Pasta

The 30 Healthiest Foods to Eat Every Day (16)

Whole-grain pasta contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta that is labeled "multigrain," as it may be made with several grains that aren't necessarily whole ones.

Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Grain Spaghetti With Kale and Tomatoes.

17of 30

Black Beans

The 30 Healthiest Foods to Eat Every Day (17)

These burrito mainstays boast antioxidants and magnesium, which help maintain nerve and muscle function.

Try this: On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt. Roast at 450 degrees F until crispy, about 10 minutes, for a tasty snack. Or try Cuban Black Beans and Rice.

18of 30

(Video) 20 Nutritious Foods You Should Be Eating Every Day


The 30 Healthiest Foods to Eat Every Day (18)

You'll get iron (for healthy hair), folate, and at least a dozen flavonoids—compounds that are loaded with antioxidants.

Try this: Blend a handful of spinach into your favorite fruit smoothie. Or try Shrimp Pil Pil With Spinach.

19of 30

Kidney Beans

The 30 Healthiest Foods to Eat Every Day (19)

A chili essential, kidney beans are a great source of antioxidants.

Try this: Make a quick salad with kidney beans, olive oil, fresh lime juice, and fresh cilantro. Or try Three-Bean Chili With Spring Pesto.

20of 30


The 30 Healthiest Foods to Eat Every Day (20)

It may cook like a grain, but quinoa is actually an herbaceous plant. It's a complete protein, meaning it contains all nine essential amino acids and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.

21of 30


The 30 Healthiest Foods to Eat Every Day (21)

A protein powerhouse, lentils are flush with folate, a nutrient that may prevent certain birth defects.

Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over salad greens. Or try Winter Lentil Soup.

22of 30

Wild Salmon

The 30 Healthiest Foods to Eat Every Day (22)

The omega-3 fatty acids in salmon may keep your skin glowing. Why wild? It's exposed to fewer toxins than the farmed Atlantic variety.

Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon. Or try Sheet Pan Salmon With Potatoes and Broccolini.

23of 30

Chicken Breasts

The 30 Healthiest Foods to Eat Every Day (23)

A dinner staple from the leanest part of the bird: half a breast has around 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 lime juice. Or try Stuffed Chicken Breasts With Tomato Salad.

24of 30

(Video) The HEALTHIEST Foods With No Carbs & No Sugar


The 30 Healthiest Foods to Eat Every Day (24)

Your go-to source for vitamin C, which, among other useful traits, may stimulate collagen synthesis to keep skin looking supple.

Try this: Roast orange wedges along with salmon. Or try Salmon Fillet With Citrus and Thyme.

25of 30


The 30 Healthiest Foods to Eat Every Day (25)

This protein-rich winner is an acquired taste for some, but totally 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 cucumbers, tomatoes, and fresh parsley.

26of 30


The 30 Healthiest Foods to Eat Every Day (26)

Almonds are packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.

Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants. Or try Chickpea Pasta With Almonds and Parmesan.

27of 30

Extra-Virgin Olive Oil

The 30 Healthiest Foods to Eat Every Day (27)

Olive oil is an outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.

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

28of 30


The 30 Healthiest Foods to Eat Every Day (28)

Packed with fiber, this superfruit contains a large amount of antioxidants.

Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade.

29of 30


The 30 Healthiest Foods to Eat Every Day (29)

A vitamin C gold mine—a 1/2 cup of cooked broccoli satisfies 80 percent of the U.S. Food and Drug Administration's recommended daily dose. It's also a key source of vitamin K, which helps blood clot properly.

Try this: Toss with olive oil, garlic, and crushed red pepper. Roast at 375 degrees F until tender. Sprinkle with grated Parmesan before serving. Or try Orecchiette With Roasted Broccoli and Walnuts.

30of 30

Chia Seeds

The 30 Healthiest Foods to Eat Every Day (30)

(Video) The 30 Healthiest Foods You Should Eat More Of - Learn

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

Try this: Make your own chia seed pudding with milk and a sweetener of your choice. Or try Chia Pilaf With Pesto.


What is the number 1 healthiest dish in the world? ›

So, having scoured the full list of applicants, we have crowned kale as the number 1 healthiest food out there. Kale has the widest range of benefits, with the fewest drawbacks when stacked up against its competitors.

What is one food you could eat everyday? ›

Experts suggest that there are certain foods that people should eat every day. These include lean protein and a variety of vegetables. Additionally, including foods such as olive oil, nuts, and berries can help people lower their risk of certain chronic conditions.

What one food can you survive on? ›

Cecil Adams, the erstwhile columnist, claims to have run the numbers with his assistant and found that a whole lot of potatoes and milk would get you most of what you need – with the exception of the mineral molybdenum. But you can get all you need of that by also eating a bit of oatmeal.

What food gives you everything you need? ›

"The only food that provides all the nutrients that humans need is human milk," Hattner said. "Mother's milk is a complete food. We may add some solid foods to an infant's diet in the first year of life to provide more iron and other nutrients, but there is a little bit of everything in human milk."

What is the most important meal everyday? ›

Breakfast is often called 'the most important meal of the day', and for good reason. As the name suggests, breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health.

What is healthiest oatmeal? ›

Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge.

What should I eat everyday to get all vitamins and minerals? ›

The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products.

Which food has all nutrients? ›

Whole eggs are so nutritious that they're sometimes called “nature's multivitamin.” The yolk is where almost all the nutrients are found.

Which fruit is best for your heart? ›

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 a good before bed snack? ›

Good snack-friendly foods to have available if you get hungry include fruits, nuts, berries, plain yogurt and cottage cheese. Try to avoid bringing low-nutrient food choices into your home.

Is Subway really healthy? ›

In general, Subway's meals are low in sugar and a decent source of fiber and protein, however, many are also loaded with fat and sodium. Part of Subway's appeal is that you can customize your meal. Take advantage of this option by choosing healthy toppings and nixing the cheese and full-fat condiments.

What's the healthiest rice? ›

Although sometimes harder to find, black rice is the number one nutritional rock star among rice varieties. 1 It's high in fiber and nutrients that lower cholesterol, promote healthy digestion, and stave off chronic disease.

What bread should I eat everyday? ›

Whole-grain bread, Ezekiel bread, and rye bread are among the most healthful options. Bread made from whole or sprouted grains contains essential nutrients, including protein, vitamins, minerals, and fiber. Others, such as processed white bread, contain very few nutrients.

What bread has no sugar? ›

For a great-tasting loaf without any sugar, pick up some Nature's Own Life 100% Whole Grain Sugar-Free Bread. Packed with whole grains, it's a good source of fiber with 11 grams of whole grain in every slice.

What food has everything you need to survive? ›

"The only food that provides all the nutrients that humans need is human milk," Hattner said. "Mother's milk is a complete food. We may add some solid foods to an infant's diet in the first year of life to provide more iron and other nutrients, but there is a little bit of everything in human milk."

What food does your body need the most? ›

Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning. The human body is made up of mostly water, and every cell requires water to function.

What vegetable should I eat everyday? ›

Healthy eating means consuming more dark green vegetables, such as broccoli, spinach, and other dark leafy greens. Include more red or orange vegetables, such as carrots, tomatoes, sweet potatoes, and legumes, in your diet (dry beans and peas).

What foods prevent heart attacks? ›

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 ...


1. UK doctor switches to 80% ULTRA-processed food diet for 30 days 🍔🍕🍟 BBC
2. What Happens To Your Body When You Start Eating Oats Every Day!
3. 15 Healthiest Foods With No Carbs And No Sugar
4. The 10 Healthiest Foods to Eat Every Day!✔✔✔
(Emms Healthy Lifestyle!)
5. 12 HEALTHIEST Foods With Almost NO CARBS & SUGAR That You Must Eat
6. What Role Does our Microbiome Play in a Healthy Diet? - with Tim Spector
(The Royal Institution)
Top Articles
Latest Posts
Article information

Author: Edwin Metz

Last Updated: 02/03/2023

Views: 6023

Rating: 4.8 / 5 (58 voted)

Reviews: 89% of readers found this page helpful

Author information

Name: Edwin Metz

Birthday: 1997-04-16

Address: 51593 Leanne Light, Kuphalmouth, DE 50012-5183

Phone: +639107620957

Job: Corporate Banking Technician

Hobby: Reading, scrapbook, role-playing games, Fishing, Fishing, Scuba diving, Beekeeping

Introduction: My name is Edwin Metz, I am a fair, energetic, helpful, brave, outstanding, nice, helpful person who loves writing and wants to share my knowledge and understanding with you.