The Healthiest Foods to Eat Every Day

All too often, seemingly healthy snacks are secretly loaded with sugarsaturated 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 minimally processed, you’re in good shape. (Literally.)


An avocado sliced in half on a table

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.1

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.


whole white and brown eggs on a cloth napkin

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.3

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.

Nut Butter

peanut butter spread on a piece of toast

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.


chard on a cutting board next to a knife

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.

Kidney Beans

a bowl of kidney beans

A chili essential, kidney beans are a plant-based protein packed with fiber. They’re also 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.


a bushel of fresh spinach leaves

You’ll get iron, 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.

Chicken Breasts

a raw chicken breast with seasonings on a cutting board

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.8

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.


whole oranges on a table

Your go-to source for vitamin C, which, among other useful traits, may stimulate collagen synthesis to keep skin looking supple.9

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


Whole and cracked walnuts on a table

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