10 Foods You Should Eat Every Day

There are lots of foods that you should try to include in your diet every day, and here are 10 of the best healthy foods you should eat every day. This list includes options like whole grains, salmon, fish, meat, eggs, kale, egg yolks, oats, apples, and leafy green vegetables. These are all whole foods that provide important nutrients to your body and are essential for good health.

1) Whole grains

whole grains

Whole grains are an essential part of a healthy diet. They’re high in fiber, which helps keep you feeling full and prevents overeating, and research suggests that eating whole grains regularly may lower your risk of diabetes, obesity, heart disease, and some cancers. As for how much to eat, aim for at least half of your daily calories to come from whole grains; if you follow a 2,000-calorie diet, make sure it includes 3 servings per day.

2) Egg yolks

They are a good source of vitamins and nutrients, but they’re also high in cholesterol. If you’re worried about heart disease, skip eating whole eggs and stick to eating just egg whites. But if you don’t have health issues, including some yolks in your diet can help you feel full faster because eggs are packed with protein. Add them to salads or make an omelet for a quick breakfast on the go.

3) Dark leafy greens

Leafy greens are a staple of every healthy eating plan. They’re low in calories but high in vitamins and minerals. Leafy greens also have a high water content—so they fill you up without filling you out. Kale is a popular leafy green that’s packed with fiber, vitamins A and C, iron, calcium, magnesium, and potassium. It has twice as much vitamin C as an orange! Swiss chard, spinach, turnip greens, and bok choy are other great options to include in your diet. Try adding one or two servings to your plate each day (about 3 cups) for a nutritional boost that won’t break your calorie bank.

4) Fish

Fish

Fish is an excellent source of protein, and it’s also rich in omega-3 fatty acids, which have been linked to numerous health benefits. But not all fish are created equal. Farmed salmon has lower levels of omega-3 fatty acids compared to wild salmon because fish farmers feed their flock a vegetarian diet. Wild salmon naturally feed on a variety of marine life—which translates into higher levels of omega-3s. In addition, farm-raised fish contain more unhealthy trans fats due to corn and soybean meal used as feed. Opt for fresh or frozen wild salmon instead; your body will thank you!

5) Meat and eggs

Meat and eggs are great sources of high-quality protein. Meats also provide essential vitamins and minerals, plus they’re a good source of zinc, iron, and vitamin B12—all nutrients that may play an important role in heart health. In fact, eating red meat three times per week has been linked to lower cholesterol levels than eating it less often. Studies have shown that replacing saturated fats with more unsaturated fats (which can be found in fish and poultry) is one way to reduce your risk for heart disease.

6) Non-starchy vegetables

Eat plenty of leafy greens, broccoli, Brussels sprouts, carrots, bell peppers, and other non-starchy vegetables. These contain important vitamins and minerals that will help you prevent chronic illnesses like heart disease and diabetes. In particular, leafy greens are an excellent source of beta-carotene (vitamin A), which is a powerful antioxidant that helps prevent cell damage and cardiovascular disease.

7) Turkey breast

turkey breast dish

Turkey breast is a high source of protein and low in fat, which makes it a great choice for your morning meal. A high-protein breakfast will leave you feeling full until lunchtime. Turkey breast also contains selenium, B vitamins, potassium, zinc, and vitamin D—all of which play an important role in metabolism and overall health.

And at about 200 calories per serving, you can’t go wrong with turkey as part of your daily diet. Just steer clear of processed meats to avoid preservatives and extra salt. When making sandwiches with turkey, opt for whole grain bread over white—whole grains are proven to help regulate blood sugar levels over time while lowering cholesterol levels in your body.

8) Beans and peas

beans and peas

1/2 cup cooked beans, peas, or lentils provides 15 grams of protein and 8 grams of fiber. They also contain iron, folic acid, vitamin B6, zinc, magnesium, potassium, and selenium. Choose your favorite varieties of these high-fiber foods. Try hummus made with garbanzo beans (chickpeas), which are high in both protein and fiber.

Black beans are another excellent choice because they have a low glycemic index—they’re slowly digested, helping to keep blood sugar levels even. Lentils provide 19 grams of protein per cup! Try making dal with brown rice as a side dish for dinner. Or try adding red lentils to soups or stews instead of ground meat—it adds lots of flavors while contributing fewer calories than meat does!

9) Nut butter

Nut butter is a good source of protein and healthy fats and can add a nutty flavor to your recipes. They can also be used as spreads on toast or sandwiches, in salads, or stirred into soups and smoothies. Popular choices include almond butter, cashew butter, macadamia nut butter, peanut butter (avoid these if you have allergies), pecan butter, and pistachio butter. Choose unsalted over salted varieties.

10) Berries

berries

Strawberries, blueberries, raspberries, cranberries, and blackberries are some of nature’s healthiest treats. They’re packed with nutrients and antioxidants. But they also contain a relatively high amount of sugar compared to other fruit. So eat them in moderation and pair them with protein-rich foods such as nuts and yogurt to reduce their glycemic index. Kale: One of the healthiest foods on earth, kale is rich in fiber and vitamins A and C, folate, calcium, and iron.

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