The food we eat on a daily basis can make a big difference in how we feel today and tomorrow. From reducing the risk of chronic diseases such as heart disease and diabetes to maintaining strong bones and healthy muscles as we age, healthy eating is one of the best things we can do for ourselves. But with so many possibilities available, it’s easy to ask—what should we really be serving up on our plates?
Some of the greatest foods around are nutrient-rich, which means they contain a lot of vitamins, minerals, healthy fats, and protein with not much added sugar, salt, or unhealthy fat. Foods high in fiber and plant chemicals (known as phytonutrients) are particularly valuable because they keep our cells in good shape and guard against disease. Including these foods in your diet regularly can make a big difference in the long run.
Here are ten foods that truly merit a place on your plate:
Almonds
Almonds aren’t only a delicious snack—they’re packed with good things such as magnesium, calcium, folate, and vitamin E, which promote healthy skin and a robust immune system. Almonds contain mostly the heart-healthy fat that can lower bad cholesterol when you replace it with less healthy fats. You can eat almonds whole, spread almond butter on bread, or sprinkle some in your salad for a wonderful crunch. Just keep in mind that a little is all you need because they’re fairly calorie-rich. And whenever possible, choose unsalted varieties to skip the added sodium.
Apples
Easy, sweet, and so healthy—apples are the perfect way to get more fruit in your life. They’re packed with fiber that keeps your digestion on track and can reduce your risk of heart disease and certain cancers. Much of the fiber exists in the skin, and the flesh contains vitamin C and strong plant chemicals that shield your cells. With so many varieties to pick from, there’s an apple for everyone, whether sweet or sour.
Beans
Beans are true multitaskers when it comes to nutrition. They serve as both a vegetable and a protein source, and they’re low in fat but high in fiber, iron, magnesium, and folate. Whether you adore black beans, chickpeas, or lentils, you can simply add them to soups, salads, or thick stews. If you’re using canned beans, choose the low-sodium variety to reap all the benefits without the added salt.
Blueberries
It’s no surprise that blueberries are referred to as a superfood. They owe their deep blue hue to antioxidants known as anthocyanins, which have been associated with improved memory and heart health. Blueberries also provide a healthy dose of vitamin K for bone health and manganese for cellular health. They’re tasty added to smoothies, salads, or even yogurt. Just use a little restraint with blueberry muffins and desserts—those always come with added sugar and calories.
Broccoli
Broccoli is a nutritional powerhouse. This cruciferous vegetable is packed with immune-stimulating phytonutrients and vitamins C and A, which enable your body to absorb iron and maintain your eyesight. It also has unique sulfur compounds that may even stave off cancer. Roast it, steam it, or stir-fry it into a soup; broccoli is a clever, tasty addition to any dish.
Salmon
When it comes to seafood, salmon truly stands out. It’s full of omega-3 fatty acids that promote heart health, brain function, and healthy joints. And it’s a lean protein that can easily replace higher-fat meats. Fresh or canned, salmon is incredibly versatile—you can make salmon burgers, toss it on salads, or use it in casseroles. Bonus: Relative to certain other fish, salmon is lower in mercury, so it’s a safer bet for regular consumption.
Spinach
Spinach is one of those green vegetables that goes well with just about anything. It’s a rich source of vitamins A and C, potassium, and plant-based substances such as lutein and beta carotene that protect your eyes and your cells. It’s also full of iron, which is great if you don’t consume a lot of meat. Add spinach to your sandwiches, salads, and pasta dishes, or lightly steam it so you can retain its nutrients.
Sweet Potatoes
Sweet potatoes bring a splash of color—and a great deal of nutrition—to your dinner plate. That vibrant orange color indicates they contain a lot of beta carotene, an antioxidant that converts to vitamin A in your body, which supports healthy skin and eyes. Sweet potatoes are rich in potassium and fiber, as well, which makes them heart-healthy. Bake, mash, or roast them—sweet potatoes are a tasty and healthy substitute for ordinary potatoes.
Vegetable Juice
If you’re looking for a quick and easy way to boost your veggie intake, vegetable juice can help. Juices made from whole vegetables like tomatoes, carrots, and spinach still retain a lot of their vitamins and plant compounds, even though juicing removes most of the fiber. If you’re buying store-bought juice, look for 100% vegetable juice with little or no added salt. Throwing in some of the pulp back into your juice is a simple solution for adding some of that fiber as well.
Wheat Germ
Wheat germ may be small, but it’s powerful when it comes to nutrition. It’s loaded with thiamin, folate, magnesium, and zinc, so it’s a great addition to meals. Sprinkle it on your oatmeal, yogurt, or salads for a hint of nutty flavor and a big dose of nutrients. As part of a whole grain-rich diet, wheat germ can help maintain heart health and provide sustained energy.
These ten foods are just the beginning when it comes to building a healthy, balanced diet. By focusing on whole, minimally processed foods and steering clear of too much sugar, salt, and unhealthy fats, you’re setting yourself up for a stronger, healthier future. Every meal—and every bite—does make a difference.
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