53 Healthy Foods Dietitians Say Should Be in Every Diet

With countless food choices, competing information, endless marketing and a new fashionable diet seemingly every month, trying to eat healthy can feel overwhelming. But the core tenets of nutrition remain the same: Eat a wide variety of real foods, and try to match yourportionsand calories to your body’s individual needs.

It sounds easy, but in practice, we all know staying on course can be difficult. So, while no oneneedspizza or ice cream or wine,treating yourself to your favorite foodsand beverages on occasion can actually be helpful to your overall diet. “It’s clear that what we restrict, we will crave and likely binge,” saysMelissa Macher, RD. Instead of restricting yourself, go ahead and enjoy the occasional treat when it sounds good. Doing so isbetter for your mental health，还可以帮助您通过健康的长期饮食计划保持正轨。也就是说，有很多健康，伟大的食物可以将其视为饮食的基础。

我们招募了一些高级营养师分享一些of their favorite healthy foods, covering a range of categories, from proteins and vegetables to on-the-go snacks. Some aregreat for weight loss, others are packed with营养and纤维, and all can easily be added to your diet.

您不必吃所有这些食物就可以健康，但是越越少。因此，下次您购买杂货时，将其中一些受营养师批准的选择添加到您的篮子中。

“With soluble fiber and healthy fat,almondsare a nutrient-rich option for a snack to help keep you satisfied for hours.”
—艾米·古德森, MS, RD, a board-certified specialist in sports dietetics

“苹果are perfect, portable packages of fiber, vitamin C and many other immune-supportive flavonols. The saying, ‘an apple a day keeps the doctor away,’ has some scientific backing due to the way that apples support gut health and therefore immune health. They are typically available all year long in a multitude of varieties to suit any preference. Eat them whole, including the skin for the most benefit.”
- Liz Wyosnick，MS，RDN，以及Equilibriyumin Seattle

“Plant-based fats are generally high in unsaturated fats, which can be protective of your cardiovascular system including your heart and brain. Adding牛油果to your salad can be a great way to add in plant-based fats.”
— Macher

甜菜的天然硝酸盐非常高，这些硝酸盐转化为体内的一氧化氮并有助于血管舒张，这意味着放松的血管和更好的血液流动。这些好处使甜菜对高血压和运动员的人特别有益。甜菜的纤维也很高。”
— Wyosnick

“High in antioxidants and fiber,berrieshelp contribute to good heart health and immune health.”
- 好儿子

“High-sulfur vegetables such asbroccoli, Brussels sprouts and cauliflower help to enhance the natural detoxification function of the liver. The unique plant compounds (glucosinolates) in these vegetables can up-regulate the recycling and ridding of toxins we may be exposed to.”
— Wyosnick

“Canned豆子, such as black, kidney and garbanzo, are high in fiber so they fill you up, not out.”
- Leslie Bonci，MPH，RD，所有者Active Eating Advice

“Even though it has more fat than water-packedtuna, it also adds more flavor, so you don’t need to add as much mayo. And with 21 grams of protein for a small can, it’s a protein-palooza.”
- 邦奇

“We get a nice dose of vitamin A fromorange vegetablessuch as sweet potatoes and carrots.”
— Macher

“Chia seedsare one of the most fiber-dense foods, and when they are hydrated with water, they form a gelatinous mass that assists GI regularity. A sprinkle of chia seeds is an easy add to many meals including oatmeal, yogurt, peanut butter toast, salad dressings and even soups. Chia seed pudding is a refreshing snack that can assist occasional constipation.”
— Wyosnick

“Chickenwithout the skin is a great source of lean, high-quality protein, especially when baked, broiled, grilled or sautéed.”
- 好儿子

“Chickpeasare a great weight-loss food because they contain both protein and fiber, which are nutrients that help keep your appetite under control.In one study人说,大约1/2杯的鹰嘴豆their diet for 12 weeks ate less from other food groups with an especially noticeable drop in the amount of grains they were consuming. The study participants also reported feeling more satiated when eating chickpeas.”
—Samantha Cassetty, MS, RD, a New York City-based nutrition and wellness expert and co-author of “Sugar Shock”

“Whenpotatoes煮熟，冷却和重新加热，一种抗纤维淀粉is formed. This fiber lowers the glycemic impact of the potato and provides prebiotic fiber to feed the beneficial bacteria of the gut microbiome. This is reason enough to batch cook potatoes and then reheat them for meals later.”
— Wyosnick

“[Cottage cheeseis] packed with protein for the filling factor, and it blends well with savory vegetables or sweet fruit.”
- 邦奇

“牛奶中含有九种必需营养素，包括钙，维生素D和钾，这是美国人关注的三种营养素。”
- 好儿子

“即使您试图减肥，我认为包括您喜欢的食物很重要。限制自己吃自己喜欢的食物是不可持续或健康的。黑巧克力is a great choice because, not only is it delicious, but it also contains antioxidants and a good amount of镁, which is a mineral that is tied to mood regulation and sleep. Also, one study found that compared to an equal amount of milk chocolate, dark chocolate was more satisfying. When participants ate dark chocolate and were then allowed to eat any amount of pizza they wanted, they ate 17% less compared to when they were first given milk chocolate. And the dark chocolate also led to a reduction in cravings for other sweets.”
— Cassetty

“The greenedamame beans豆荚里是婴儿大豆。完全成熟的大豆是黑色的，可以在罐装豆部分中找到。毛豆和完全成熟的大豆都是植物性蛋白质的丰富来源，并且独特，因为它们是一个完整的蛋白质来源，提供了所有必需的氨基酸。Although some controversy surrounds the safety of consuming soy, when it is eaten in an unprocessed, organic form (edamame, soybeans, tofu or tempeh), it is perfectly safe, very supportive to health, and not indicated as a ‘hormone disruptor or modulator.’ I love edamame in stir-fries or on top of a grain and green salad.”
— Wyosnick

“Eggs是胆碱的最佳来源之一，是脑健康和代谢的重要营养素。请注意，胆碱是一种脂溶性化合物，所以吃蛋黄！足够的胆碱摄入量对于孕妇在早期脑发育和基因表达中的作用尤其重要。”
— Wyosnick

“These add a pow to the palate for minimal calories. Use them to jazz up greens, make a zesty marinade or even drizzle chocolate balsamic on strawberries.”
- 邦奇

“Flaxseeds provide omega-3 fatty acids, fiber and protein, plus you can [incorporate] ground flax meal into different recipes.”
- 好儿子

“freekehis anancient grainthat is a great source of fiber and protein. Its roasted, nutty flavor makes it a great pilaf dish, or it can be added to stews and salads.”
- 邦奇

“Garlic is a great way to season foods without salt, and it has anti-inflammatory properties.”
- 好儿子

“Greek yogurt蛋白质比常规酸奶多得多，这是您想要减肥的绝佳选择之一。Proteinis a nutrient that helps you fill up, and it helps you maintain muscle, which is a calorie-burning tissue. When you’re trying to lose weight, you want to aim forfat-loss instead of muscle-loss, so it’s important to keep replenishing your supply of protein to maintain your muscle mass. Greek yogurt is a really convenient way to get this protein, and it’s also really versatile — you can use it in smoothies, overnight oats, parfaits and desserts, like frozen yogurt bark.”
— Cassetty

“Fruits and vegetables that include a variety of colors are important in your diet. No one food is better than another, because we need a variety of nutrients and no one food will provide that for us. For example,green leafy vegetablesgive us vitamin K, which helps with blood clotting and healthy bones.”
— Macher

“These shelledhemp seedshave 2 times the protein and more omega-3 fatty acids than chia and flaxseed.”
- 好儿子

“草药是调味食物而不是使用盐的一种美味方法，这对于那些高血压的人来说非常有用。”
- 好儿子

“Fiber helps with the full factor and the crunch is great in salads as a crouton alternative, a crunchy topping for oatmeal, or it can be crushed and used as a breading for chicken or fish.”
- 邦奇

“Bring on the heat! Adding spice to a dish adds a layer of flavors without calories, plus these peppers have phytonutrients and fiber.”
- 邦奇

“Kimchiis a probiotic lactic-acid bacteria fermented vegetable, which can help aid in gut health and help with digestion.”
- 好儿子

“有10种必需营养素，瘦牛肉是一种高质量的蛋白质选择，可以帮助建立和维持瘦肌肉质量。”
- 好儿子

“Lentilsare a good source of plant-based protein as well as fiber, which is great for those who follow vegetarian or vegan eating patterns.”
- 好儿子

“Baby versions of plants are some of the most nutrient-dense foods available, as they have developed unique plant-protective compounds during initial growing. This is also why they tend to be more bitter than the full-grown version. When you eatmicrogreens, or sprouts, the plant-protection and outstanding nutrient density is conferred on to you. Watercress or other microgreens can be a colorful topper for avocado toast, or used within a salad mix, and they also do well in soup.”
— Wyosnick

“这些块茎对免疫健康非常支持，因为它们含有β-（d） - 葡聚糖，一种类型prebiotic fiberthat feeds the beneficial bacteria of the gut microbiome. Eat the entire mushroom (stem and all) for the greatest benefit. They are delicious in eggs, added to grain bowls, pasta, soups and stews.”
— Wyosnick

Nut butters, whileeaten in moderation，充满植物性蛋白质，维生素和矿物质。“像蛋白质一样，脂肪可以增加饮食，因为它们正在缓慢消化。”
— Macher

“Oats是一种高可溶纤维的营养食品，可帮助降低胆固醇和血糖。它们非常通用，可以煮成燕麦片或添加到松饼，饼干，煎饼和冰沙中。”
- Al Bochi

“Salmon, sardines, mackerel and anchoviesare very high in anti-inflammatory omega-3 fatty acids EPA and DHA, which are important for mood support, heart health, skin health and immunity.”
— Wyosnick

“Rich in healthy monounsaturated fats and vitamin E,olive oil是沙拉酱，腌料和蘸酱的主食。”
— Rahaf Al Bochi, RDN, LD, owner ofOlive Tree Nutritionand a spokesperson for the Academy of Nutrition and Dietetics

橄榄是一种含有健康单不饱和脂肪和抗氧化剂的水果。可以将橄榄作为地中海的主食，作为带皮塔饼面包的开胃菜，或添加到披萨，砂锅和沙拉中。”
- Al Bochi

“Oranges provide fiber as well as fluid for a sweet treat that takes some time to eat.”
- 邦奇

“Real pickled vegetables, those that have been lacto-fermented and only found in the refrigerated section of the grocery store, are wonderful sources ofgut-supportive probiotics. Many people rely on dairy sources of probiotics, but the most benefit from consuming probiotic-rich foods is realized when sources are diverse. Pickled vegetables are great garnishes to include in many dishes, and I like to think of them as a mini gut supplement.”
— Wyosnick

“Popcornis a great snack because you can eat a few cups for the same number of calories as a small serving of potato chips. Popcorn also contains fiber, which is a nutrient that helps keep you fuller for longer. The only issue with popcorn is if you’re drenching it in butter or coating it in other rich toppings. But if you’re keeping your toppings on the lighter side (like a spritz of avocado oil and a sprinkle of Parmesan cheese ornutritional yeast), it’s an excellent crunchy snack for people trying to reach a healthier weight.”
— Cassetty

“Pumpkin seeds之所以独特，是因为它们是镁，锌以及维生素E等矿物质的很好的来源，它是体内有效的抗氧化剂。通过将混合坚果，南瓜种子和几个日期混合在一起，制作自己的步道混合物，从而获得血糖稳定零食。吃整个种子，外壳和所有种子，或者选择更嫩的pepitas或内核仍然可以获得巨大的好处。”
— Wyosnick

“藜麦is considered a complete protein, meaning that it contains all the essential amino acids. And it’s the only grain that does!”
- 好儿子

“Salmon is rich in omega-3 essential fatty acids, which have been shown to help reduce inflammation and is an important fat for baby brain and eye development.”
- Al Bochi

“It’s a great way to perk up the flavor with minimal calories and get some fiber, fluid and veggies as well.”
- 邦奇

“Seaweed是一个营养丰富的骨料rich minerals found in the sea, such as iron, zinc, calcium, copper and vanadium, a unique mineral linked to beneficial blood sugar regulation. It is also a natural source of iodine which is supportive to the thyroid and the downstream functions like metabolism and energy. Nori, wakame and kelp can give a mineral boost to dishes.”

— Wyosnick

“Use instead of lettuce to bring the crunch factor with fiber and few calories. It can be the base of a bowl, the greens in a taco or the crunch in a wrap. Red cabbage is also pleasing to the eyes.”
- 邦奇

“With about five times the antioxidant power as vitamin C,tart cherrieshave been shown to help with athletic recovery.”
- 好儿子

“High in vitamin C and lycopene, tomatoes and tomato sauces can provide you with antioxidants.”
- 好儿子

“These crunchy nuts are the highest in omega-3 fatty acids, which can help improve heart health.”
- 好儿子

“They’re a good source of fiber and take up a lot of room in the gut to satisfy hunger.”
- 邦奇

“这些是帮助增加饮食纤维含量，提供B复杂维生素并为我们提供快速能源的绝佳补充。诸如全谷物中发现的碳水化合物是最快的能量来源。下次。”
— Macher

“It has beta-carotene, fiber and a naturally sweet taste! Winter squash varieties like butternut, acorn and kabocha are quintessential fall meal accompaniments. The main macronutrient derived from winter squash is carbohydrate, but it is not problematic for blood-sugar management as it is considered a low-glycemic carbohydrate source because it has plenty of fiber. One cup of cooked squash contains about 18 grams of carbohydrates, which is equivalent to a large slice of whole-grain bread. It’s a nutrient dense starch to add to meals for sustained energy.”
— Wyosnick

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