A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.
However, making major changes to your diet can sometimes seem very overwhelming.
Instead of making big changes, it may be better to start with a few smaller ones. And it’s likely more manageable to start with just one thing, rather than all of them at once.
This article discusses 25 small changes that can make a regular diet a little bit healthier. Just remember you don’t need to try to do them all at once. Instead, you may want to add these changes into your life over time.
The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.
In fact, studies comparing different eating speeds show that fast eaters are much more likely to eat more and have a higher body mass index (BMI) than slow eaters (1Trusted Source, 2Trusted Source, 3Trusted Source).
Your appetite, how much you eat, and how full you get are all controlled by hormones. Hormones signal to your brain whether you’re hungry or full.
However, it takes about 20 minutes for your brain to receive these messages. That’s why eating more slowly may give your brain the time it needs to perceive that you’re full.
Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight (4Trusted Source).
Eating slowly is also linked to more thorough chewing, which has also been linked to improved weight control (5Trusted Source, 6Trusted Source).
So, simply eating slower and chewing more often may help you eat less.
You can easily make your diet a bit healthier by choosing whole grain bread in place of traditional refined grain bread.
Refined grains have been associated with many health issues. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer (7Trusted Source, 8Trusted Source, 9Trusted Source).
They’re also a good source of:
- fiber
- B vitamins
- minerals such as zinc, iron, magnesium, and manganese.
There are many varieties of whole grain bread available, and many of them even taste better than refined bread.
Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains.
Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt.
It has been strained to remove its excess whey, which is the watery part of milk. This results in a final product that’s higher in fat and protein than regular yogurt.
In fact, it contains up to twice as much protein as the same amount of regular yogurt does, or up to 10 grams per 3.5 ounces (100 grams) (10Trusted Source, 11Trusted Source).
Eating a good source of protein can help you feel fuller for longer, which can help manage your appetite and reduce your food intake, if that’s your goal (12Trusted Source).
Plus, since Greek yogurt has been strained, it contains fewer carbs and less lactose than regular yogurt. This makes it suitable for people who follow a low carb diet or are lactose intolerant.
Simply replace some snacks or regular yogurt varieties with Greek yogurt for a hearty dose of protein and nutrients.
Just make sure to pick the plain, unflavored varieties. Flavored yogurts may be packed with added sugar and other less nutritious ingredients.
There are two important strategies to employ when you go grocery shopping: Make your shopping list ahead of time and don’t go to the store hungry.
Not knowing exactly what you need makes room for impulse buying, while hunger can cause you to toss even more low nutrient foods into your shopping cart.
That’s why the best strategy is to plan ahead and write down what you need beforehand. By doing this and sticking to your list, you’ll not only buy healthier items to keep around the house, but you’ll also save money.
Eggs are incredibly healthy, especially if you eat them in the morning.
They are rich in high quality protein and many essential nutrients that people often don’t get enough of, such as choline (13Trusted Source).
When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.
Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. It can be quite helpful for weight loss, if that’s your goal (14Trusted Source, 15Trusted Source, 16Trusted Source).
For example, one study in 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the amount of calories consumed later in the day than a breakfast of cereal (16Trusted Source).
So, simply replacing your current breakfast with eggs may result in major benefits for your health.
Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.
Due to its ability to affect your hunger and satiety hormones, it’s often considered the most filling of the macronutrients (12Trusted Source).
One study showed that eating a high-protein meal decreased levels of ghrelin, the hunger hormone, more than a high-carb meal in people with obesity (17Trusted Source).
What’s more, protein helps you retain muscle mass and may also slightly increase the number of calories you burn per day (18Trusted Source, 19Trusted Source). It’s also important for preventing the loss of muscle mass that can occur with weight loss and as you age (20Trusted Source, 21Trusted Source).
If you’re trying to lose weight, aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings, and make you less likely to overeat.
Good sources of protein include:
- dairy products
- nuts
- peanut butter
- eggs
- beans
- lean meat
Drinking enough water is important for your health.
Many studies have shown that drinking water can increase weight loss and promote weight maintenance, and it may even slightly increase the number of calories you burn each day (22Trusted Source, 23Trusted Source, 24Trusted Source).
Studies also show that drinking water before meals can reduce your appetite and food intake during the following meal (25Trusted Source, 26Trusted Source).
That said, the most important thing is to drink water instead of other beverages. This may drastically reduce your intake of sugar and calories (27Trusted Source, 28Trusted Source).
Drinking water regularly may also be linked to improved diet quality and could decrease your calorie intake from beverages (29Trusted Source, 30Trusted Source).
The way you prepare your food can drastically change its effects on your health.
Grilling, broiling, frying, and deep-frying are all popular methods of preparing meat and fish.
However, during these types of cooking methods, several potentially toxic compounds are formed. These include (31Trusted Source, 32Trusted Source, 33Trusted Source):
- polycyclic aromatic hydrocarbons
- advanced glycation end products
- heterocyclic amines
All of these compounds have been linked to several health conditions, including cancer and heart disease (34Trusted Source, 35Trusted Source, 36Trusted Source).
Healthier cooking methods include:
- baking
- broiling
- poaching
- pressure cooking
- simmering
- slow cooking
- stewing
- sous-vide
These methods don’t promote the formation of these harmful compounds and may make your food healthier (37Trusted Source, 38Trusted Source).
Although you can still enjoy the occasional grilled or deep-fried dish, it’s best to use those methods sparingly.
Approximately 1 billion people around the globe are deficient in vitamin D (39Trusted Source).
Vitamin D is a fat-soluble vitamin that’s very important for bone health and the proper functioning of your immune system. In fact, every cell in your body has a receptor for vitamin D, indicating its importance (40Trusted Source, 41Trusted Source).
Vitamin D is found in very few foods, but fatty seafood generally contains the highest amounts.
Omega-3 fatty acids are another commonly lacking nutrient that’s found in fatty seafood. These have many important roles in the body, including reducing inflammation, maintaining heart health, and promoting proper brain function (42Trusted Source).
The Western diet is generally very high in omega-6 fatty acids, which increase inflammation and have been linked to many chronic diseases (43Trusted Source). Omega-3s help fight this inflammation and keep your body in a more balanced state (44Trusted Source).
If you don’t eat fatty seafood regularly, you should consider taking a supplement. Omega-3s and vitamin D can often be found together in many supplements.
Eating out doesn’t have to involve unhealthy foods.
Consider upgrading your favorite fast food restaurant to one with healthier options.
There are many healthy fast food restaurants and fusion kitchens offering healthy and delicious meals.
They may just be a great replacement for your favorite burger or pizza joint. What’s more, you can generally get these meals at a very decent price.
Deciding what to have for dinner can be a constant cause of frustration, which is why many people tend to use the same recipes again and again. Chances are you’ve been cooking the same recipes on autopilot for years.
Whether these are healthy or unhealthy recipes, trying something new can be a fun way to add more diversity to your diet.
Aim to try making a new healthy recipe at least once per week. This can change up your food and nutrient intakes and hopefully add some new and nutritious recipes to your routine.
Alternatively, try to make a healthier version of a favorite recipe by experimenting with new ingredients, herbs, and spices.
Potatoes are very filling and a common side to many dishes (45Trusted Source). That said, the method in which they’re prepared largely determines their impact on health.
For starters, 3.5 ounces (100 grams) of baked potatoes contain 93 calories, while the same amount of french fries contains over 3 times as many (333 calories) (46Trusted Source, 47Trusted Source).
Furthermore, deep-fried french fries generally contain harmful compounds such as aldehydes and trans fats (48Trusted Source, 49Trusted Source).
Replacing your french fries with baked or boiled potatoes is a great way to shave off calories and avoid these unhealthy compounds.
A good way to ensure that you eat your greens is to enjoy them as a starter.
By doing so, you’ll most likely finish all of your greens while you’re at your hungriest. This may cause you to eat less of other, perhaps less healthy, components of the meal later.
It may lead you to eat fewer and healthier calories overall, which could result in weight loss.
Plus, eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels.
It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes (50Trusted Source, 51Trusted SourceTrusted Source).
Fruits are loaded with water, fiber, vitamins, and antioxidants.
Studies have repeatedly linked eating fruit to a reduced risk of several health conditions, such as heart disease, type 2 diabetes, and cancer (52Trusted Source, 53Trusted Source).
Because fruits contain fiber and various plant compounds, their natural sugars are generally digested very slowly and don’t cause major spikes in blood sugar levels.
However, the same doesn’t apply to fruit juices.
Many fruit juices aren’t even made from real fruit, but rather concentrate and sugar. Some varieties may even contain as much sugar as a sugary soft drink (54Trusted Source, 55Trusted Source).
Even real fruit juices lack the fiber and chewing resistance provided by whole fruits. This makes fruit juice much more likely to spike your blood sugar levels, leading you to consume too much in a single sitting.
Try to make a habit of cooking at home most nights rather than eating out.
For one, it’s easier on your budget.
Second, by cooking your food yourself, you’ll know exactly what is in it. You won’t have to wonder about any hidden unhealthy or high calorie ingredients.
Also, by cooking large servings, you’ll also have leftovers for the next day, ensuring a healthy meal then, too.
Finally, cooking at home has been associated with a lower risk of obesity and improved diet quality, especially among children (56Trusted Source, 57Trusted Source).
Good nutrition and exercise often go hand in hand. Exercise has been shown to improve your mood, as well as decrease feelings of depression, anxiety, and stress (58Trusted Source, 59Trusted Source, 60Trusted Source).
These are the exact feelings that are most likely to contribute to emotional and binge eating (61Trusted Source, 62Trusted Source).
Aside from strengthening your muscles and bones, exercise may help you (63Trusted Source, 64Trusted Source, 65Trusted Source):
- lose weight
- increase your energy levels
- reduce your risk of chronic diseases
- improve your sleep
Aim to do about 30 minutes of moderate to high intensity exercise each day, or simply take the stairs and go on short walks whenever possible.
Sugary beverages might possibly be the unhealthiest thing you can drink.
They’re loaded with added sugar, which has been linked to numerous diseases, including (66Trusted Source):
- heart disease
- obesity
- type 2 diabetes
Plus, the added sugar found in these drinks doesn’t impact appetite the same way as regular food does. This means you don’t compensate for the calories you drink by eating any less (67Trusted Source).
One 16-ounce (492-ml) sugary soda contains about 207 calories (55Trusted Source).
Try replacing your sugary beverage with either a sugar-free alternative or simply choose still or sparkling water instead. Doing so will shave off the non-beneficial calories and reduce your intake of excess sugar.
So-called diet foods can be very deceiving. They have usually had their fat content reduced dramatically and are often labeled “fat-free,” “low fat,” “fat-reduced,” or “low calorie.”
However, to compensate for the lost flavor and texture from fat, sugar and other ingredients are often added.
So, many diet foods end up containing more sugar and sometimes even more calories than their full fat counterparts (68Trusted Source).
Instead, opt for whole foods like fruits and vegetables.
The importance of good sleep can’t be overstated.
Sleep deprivation disrupts appetite regulation, often leading to increased appetite. This results in increased calorie intake and weight gain (69Trusted Source).
In fact, people who sleep too little tend to weigh significantly more than those who get enough sleep (69Trusted Source, 70Trusted Source).
Being sleep deprived also negatively affects concentration, productivity, athletic performance, glucose metabolism, and immune function (71Trusted Source, 72Trusted Source, 73Trusted Source, 74Trusted Source, 75Trusted Source).
What’s more, it increases your risk of several diseases, including inflammatory conditions and heart disease (76Trusted Source, 77Trusted Source).
That’s why it’s important to try to get adequate amounts of good-quality sleep, preferably in one bout.
Berries are very healthy and packed with nutrients, fiber, and antioxidants. Most varieties can be purchased fresh, frozen, or dried.
Although all types are relatively healthy, the dried varieties are a much more concentrated source of calories and sugar, since all the water has been removed.
A 3.5-ounce (100-gram) serving of fresh or frozen strawberries contains 31–35 calories, while 3.5 ounces (100 grams) of dried strawberries contain a whopping 375 calories (78Trusted Source, 79Trusted Source).
The dried varieties are also often covered with sugar, further increasing the sugar content.
By opting for the fresh varieties, you will get a much juicier snack that’s lower in sugar and contains fewer calories.
It may be surprising that popcorn is a whole grain that’s loaded with nutrients and fiber.
A 3.5-ounce (100-gram) serving of air-popped popcorn contains 387 calories and 15 grams of fiber, while the same amount of potato chips contains 532 calories and only 3 grams of fiber (80Trusted SourceTrusted Source, 81Trusted Source).
Diets rich in whole grains have been linked to health benefits, such as a reduced risk of inflammation and heart disease (82Trusted Source, 83Trusted Source).
For a healthy snack, try making your own popcorn at home (not microwave popcorn varieties) or purchase air-popped popcorn.
Many commercial varieties prepare their popcorn with fat, sugar, and salt, making it no healthier than potato chips.
Highly processed seed and vegetable oils have become a household staple over the past few decades.
Examples include soybean, cottonseed, sunflower, and canola oils.
These oils are high in omega-6 fatty acids but low in heart-healthy omega-3s.
Some research suggests a high omega-6 to omega-3 ratio can lead to inflammation and has been linked to chronic conditions, such as heart disease, cancer, osteoporosis, and autoimmune disorders (43Trusted Source, 44Trusted Source).
Swap these oils for healthier alternatives, such as:
- extra virgin olive oil
- avocado oil
- coconut oil
It has been proven that the size of your dinnerware can affect how much you eat.
Eating from a large plate can make your portion look smaller, while eating from a small plate can make it look bigger (84Trusted Source, 85Trusted Source).
According to one study, eating from a smaller plate was associated with increased feelings of satiety and reduced energy intake among participants with a healthy body weight (86Trusted Source).
Also, if you don’t realize that you’re eating more than usual, you won’t compensate by eating less at the next meal (87Trusted Source). By eating from smaller dinnerware, you can trick your brain into thinking that you’re eating more, making yourself less likely to overeat.
Simply getting to the point of being able to order a salad at a restaurant is a great achievement for many.
However, not all salads are equally healthy. In fact, some salads are smothered in high calorie dressings, which may make the salads even higher in calories than other items on the menu.
Asking for the dressing on the side makes it a lot easier to control the portion size and amount of calories that you consume.
Coffee, which is one of the most popular beverages in the world, is very healthy.
In fact, it’s a major source of antioxidants and has been linked to many health benefits, such as a lower risk of type 2 diabetes, mental decline, and liver disease (88Trusted Source, 89Trusted Source, 90Trusted Source).
However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, and sweeteners.
Drinking these varieties quickly negates all of coffee’s health benefits and instead adds lots of extra sugar and calories.
Instead, try drinking your coffee black or just adding a small amount of milk or cream instead of sugar.
Completely overhauling your diet all at once can be a recipe for disaster.
Instead, try to incorporate some of the small changes listed above to make your diet healthier.
Some of these tips will help you keep your portion sizes reasonable, while others will help you add nutrients or adapt to something new.
Together, they’ll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits.
Last medically reviewed on July 21, 2021
50 Foods That Are Super Healthy
It’s easy to wonder which foods are healthiest.
A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.
Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.
Fruits and berries are among the world’s most popular health foods.
These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.
1. Apples
Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.
2. Avocados
Avocados are different from most other fruits because they’re loaded with healthy fats instead of carbs. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C.
3. Bananas
Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.
4. Blueberries
Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.
5. Oranges
Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.
6. Strawberries
Strawberries are highly nutritious and low in both carbs and calories.
They’re loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.
Other healthy fruits
Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Eggs are among the most nutritious foods on the planet.
They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy (1Trusted Source, 2Trusted Source).
Lean, unprocessed meats can be included in a healthy diet.
8. Lean beef
Lean beef is among the best sources of protein when consumed in moderation and is loaded with highly bioavailable iron.
9. Chicken breasts
Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating many carbs.
10. Lamb
Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.
Despite being high in fat and calories, nuts and seeds may aid in weight loss (3Trusted Source, 4Trusted Source).
These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.
They also require almost no preparation, so they’re easy to add to your routine.
Some people develop nut allergies as they grow older. If you have a reaction after eating any kind of nut, eliminate it from your diet.
11. Almonds
Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can contribute to weight loss and improve metabolic health (5Trusted Source).
12. Chia seeds
Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
13. Coconuts
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).
14. Macadamia nuts
Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
15. Walnuts
Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.
16. Brazil nuts
Brazil nuts have a smooth, buttery texture; are loaded with nutrients; are beneficial for thyroid function; and are one of the best sources of the important mineral selenium.
Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.
There’s a wide variety available, and it’s best to eat many different types every day.
17. Asparagus
Asparagus is a popular vegetable that is low in both carbs and calories but loaded with vitamin K.
18. Bell peppers
Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.
19. Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
20. Carrots
Carrots are a popular root vegetable. They’re extremely crunchy and loaded with nutrients such as fiber and vitamin K.
Carrots are also very high in carotene antioxidants, which have numerous benefits.
21. Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes and also tastes good on its own.
22. Cucumber
Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.
23. Garlic
Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function (6Trusted Source).
24. Kale
Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes.
25. Onions
Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.
26. Tomatoes
Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients such as potassium and vitamin C.
More healthy vegetables
Most vegetables are very healthy. Others worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.
Fish and other seafood tend to be very healthy and nutritious.
They’re especially rich in omega-3 fatty acids and iodine, two nutrients that most people don’t consume enough of.
Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression (7Trusted Source, 8, 9Trusted Source).
27. Salmon
Salmon is a type of oily fish that’s incredibly popular because of its excellent taste and high nutrient content, including protein and omega-3 fatty acids. It also contains some vitamin D.
28. Sardines
Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs, including calcium and vitamin D.
29. Shellfish
Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish include clams, mollusks, and oysters.
30. Shrimp
Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.
31. Trout
Trout is another type of delicious freshwater fish, similar to salmon.
32. Tuna
Tuna is very popular in Western countries and tends to be low in fat and calories and high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.
However, you should make sure to buy low mercury varieties.
Whole grains are an important addition to your diet because they provide a variety of micronutrients and fiber and are fuel for your body.
Just keep in mind that they’re relatively high in carbs, so they’re not recommended for those who are on low carb diets.
33. Brown rice
Rice is one of the most popular cereal grains and is currently a staple food for more than half the world’s population. Brown rice is fairly nutritious, with decent amounts of fiber, vitamin B1, and magnesium.
34. Oats
Oats are incredibly healthy. They’re loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits, including helping to lower cholesterol and feed beneficial bacteria in the gut.
35. Quinoa
Quinoa has become incredibly popular among health-conscious people in recent years. It’s a tasty grain that’s high in nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein.
Many people eat a lot of highly processed white bread.
If you are trying to adopt a healthier diet, it’s helpful to compare product labels and choose the bread with the most dietary fiber and the least added sugar.
36. Ezekiel bread
Ezekiel bread may be the healthiest bread you can buy. It’s made from organic sprouted whole grains, as well as several legumes.
37. Homemade low carb breads
Overall, the best choice for bread may one you can make yourself.
Legumes are a great plant-based source of protein, iron, and fiber.
While it’s true that legumes contain antinutrients, which can interfere with digestion and nutrient absorption, it’s possible to reduce or eliminate antinutrient content by soaking and properly preparing them (10Trusted Source).
Therefore, legumes are a great plant-based source of protein.
38. Green beans
Green beans, also called string beans, are an unripe variety of the common bean. They are very popular in Western countries.
39. Kidney beans
Kidney beans are loaded with fiber and various vitamins and minerals. Make sure to cook them properly, because they’re toxic when raw.
40. Lentils
Lentils are another popular legume. They’re high in fiber and are among the best sources of plant-based protein.
41. Peanuts
Peanuts (which are legumes, not true nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies suggest that peanuts can aid in weight loss (11Trusted Source, 12Trusted Source).
However, if you’re monitoring your calorie intake, you may want to be mindful of your consumption of peanut butter, which is very high in calories and easy to eat in large amounts.
For those who can tolerate them, dairy products are a healthy source of various important nutrients.
Full-fat dairy seems to be the most nutritious option, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes (13, 14Trusted Source).
If the dairy comes from grass-fed cows, it may be even more nutritious because it’s higher in some bioactive fatty acids such as conjugated linoleic acid and vitamin K2.
42. Cheese
Cheese is incredibly nutritious — a single slice may offer about the same amount of nutrients as an entire cup (240 ml) of milk. Many people also consider it one of the most delicious foods.
43. Whole milk
Whole milk is very high in vitamins, minerals, quality animal protein, and healthy fats. What’s more, it’s one of the best dietary sources of calcium.
44. Yogurt
Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.
Dietary patterns that include unsaturated fats and oils are considered very healthy.
45. Extra-virgin olive oil
Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is very high in antioxidants that have powerful health benefits.
46. Coconut oil
Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil (15Trusted Source).
However, coconut oil has been shown to increase LDL (bad) cholesterol to a greater degree than other plant-based liquid oils, so it should be used in moderation (16Trusted Source).
Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.
47. Potatoes
Potatoes are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C.
They’ll also keep you full for long periods. One study analyzed 38 foods and found that boiled potatoes were by far the most filling (17Trusted Source).
48. Sweet potatoes
Sweet potatoes are among the most delicious starchy foods you can eat. They’re loaded with antioxidants, beta carotene, vitamin A, and all sorts of other healthy nutrients.
Apple cider vinegar may help regulate postmeal blood sugar levels when consumed with a meal, though more evidence is needed on its effectiveness (18Trusted Source, 19Trusted Source).
It’s great to use as a salad dressing or to add flavor to meals.
Dark chocolate is loaded with magnesium and is one of the most powerful sources of antioxidants (20).
Whether you want to overhaul your diet or simply change up your meals, it’s easy to add a number of these foods to your routine.
Many of the foods above not only make a great snack but are also packed with vitamins and antioxidants. Some of them may even aid weight loss.
If you don’t normally challenge your palate, don’t be afraid of trying something new.
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