Mosttrendy dietsshare a list of off-limit foods, which can range from beans and dairy towhole grainsand sugar. However, there are some foods considered so nutritious they make practically any approved list. Thinking in those terms can be more helpful forreaching health goals. “Thinking about what you can’t have feels restrictive. But shifting your perspective to what you can add in is ahealthier mindset,” saysJill Keene, a registered dietitian nutritionist and certified personal trainer in New York City.
Google anything fromketotoPaleotoMediterraneanand the biggest thing you’ll see is a push to focus on fresh, whole foods. “The big-three types of foods that can make up most any diet are leanproteins,healthy fatsand vegetables,” says Keene.
Here are 11 go-to foods to enrich your diet:
The Mediterranean diet is rich inleafy greens(spinach, kale, chard, dandelion greens) and for good reason: Not only are they a non-starchy veggie (ideal for very low-carb diets), but they’re full of important vitamins and minerals like vitamins C, A and K, as well as iron.
Try them in abreakfast skillet,smoothieormeal-worthy salad.
Whether you’re on a high-, moderate- or low-fat plan, nutritionists advise honing in on healthy fats.Avocado fits the bill, as it’s rich in monounsaturated fats (MUFAs) that are associated with cardiovascular health, says Keene. Plus, it’s a surprisingly rich source of GI-friendlyfiber. One half of the fruit packs nearly seven grams.
Try using it in everything fromchicken saladtosweet potato toastand evenbrownies.
Salmon is one of the top sources ofomega-3’s, fatty acids that benefit the heart by slowing accumulation of plaque that gums up arteries and better lipid profiles and blood pressure, according to theAmerican Heart Association. The AHA recommends consuming two fatty-fish meals per week.
Use it in abreakfast saladorroastedfor a quick weeknight dinner.
People who regularly consume nuts are less likely to gain weight over a five-year period or be overweight or obese, according to a study in theEuropean Journal of Nutrition. Walnuts are particularly special because they contain a type of omega-3 called alpha-linoleic acid (ALA). They’re also a good way to eat more fiber and are rich in magnesium, which plays a key role inmore than 300 biochemicalreactions in the body.
Try these deliciouswalnut recipes under 400 calories.
In the era ofcoconut everything, olive oil is an important staple in some of the top-ranked diets includingDASHand the Mediterranean diet. Incorporating it in your diet as one of your go-to healthy fats pays off:Research showspeople who do so may lose weight andreduce belly fat.
Use it to cookveggies,pastaandsoup.
As a source ofnatural sugar, people remain weary that eating berries may cause weight gain. The reality is that,in moderation, fruit — especially berries — can add a source of satisfying, subtle sweetness to any eating plan. Raspberries, blackberries, blueberries and strawberries are rich in disease-fighting polyphenols and are lower-carb.
Try them as anoatmealor yogurt topping, snack ordessert.
One of the best things about broccoli is its versatility: It shines as astand-alone side when roasted, soaks up sauceperfectly in a stir-fry, and is a tasty snack with自制的酱. Better yet, broccoli yields a ton of nutrients for very few calories. “Broccoli contains specific sulfur-containing compounds called sulforaphane that can lend protection against certain cancers,” saysCatherine Perez, RD. It’s also a surprisingly good source of C, which plays akey role in immune function. One cup (150g) of chopped florets has 81 mg of vitamin C, which represents 108% and 90% of theRDAfor women and men, respectively.
Try it inthis delicious vegan casserole,added to pastaor in aquick stir-fry.
An underappreciated veggie, “red cabbage is rich in anthocyanins, the antioxidants that give the vegetable its beautiful reddish-purple color,” says Perez. Most notably, these antioxidants have been shown to help protect heart health. In a 2019 meta-analysis inCritical Reviews in Food Science and Nutrition, people with the highest intake of anthocyanin-rich foods in their diet had a 9% lower risk of cardiovascular disease and 8% lower risk of cardiovascular mortality. What’s more, cabbage is a cruciferous veggie similar to broccoli, so you’ll get the added boost of cancer protection.
Try it in amorning smoothie, as aslaw topping for tacosorshredded in hearty salads.
CLICK TO TWEET THIS ARTICLE> Tasty foods that are so good for you, you should try to consume them regularly. See if your favorite food made the list via @MyFitnessPal #MyFitnessPal
They’ve been trendy for years now, butthere’s a reason why chia seeds have risen to the top. “Chia seeds contain a lot of greatomega-3 fats, which are beneficial to heart health and cognitive function,” says Perez. What’s more, if you’re on alow-carb diet of any kind(includingketo), they can help youmeet your fiber needs(something that can be hard to do when cutting back on carbs). One tablespoon of chia seeds contains about 3 grams of digestion-friendly fiber.
Add them tosmoothies,overnight oats, sprinkle them on veggies before roasting or trychia pudding.
Perez often recommends her clients eat more kiwi because they’re “loaded with fiber, and they actually have more vitamin C than a regular orange.” A single kiwi has two grams of fiber and just 42 calories. Besides, they may be the perfect bedtime snack.Past researchshows eating two can help you sleep better and longer, possibly because kiwi is rich in thecalming neurotransmitter serotonin.
Enjoy kiwi on its own as a snack or add it tosmoothie bowlsandovernight oats.
“Black beans and red kidney beans have more antioxidants than blueberries,” says Perez, who advocatesconsuming more beans. “They’re rich in fiber andplant-based proteinto keep you satisfied for longer.” For instance, ahalf-cup of black beanspacks 7 grams of protein and more than 8 grams of fiber for 109 calories. Research inThe American Journal of Clinical Nutritionfinds regularly including beans in your diet can help lower “bad” LDL cholesterol and reduce the risk of metabolic syndrome, heart disease and diabetes. Bonus:They’re inexpensive and easy to use.
Add beans tohearty soups,no-cook salads,tacosandbreakfast burritos.
Originally published April 2020, updated with additional reporting
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