Want to up your nutrition game?
Start with this handy list of easy-to-eat options.
All too often, seeminglyhealthy snacksare secretly loaded withsugar, saturated fat, and carbohydrates.
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That’s why we handpicked the healthiest foods to eat that are delicious and incredibly easy to cook.
That means no pre-packaged products with a laundry list of strange-sounding ingredients.
it’s possible for you to use this as a rule of thumb when shopping.
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If the food is simple, wholesome,plant-based, and minimally processed, you’re in good shape.
Here are the 35 healthiest foods to eat every day.
Look for old-fashioned or steel-cut varieties.
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(As the ingredients sit together, the anise releases flavor.)
Saute sliced mushrooms and shallots until tender.
Add a splash of white wine, and cook until evaporated.
Greg DuPree
Serve over roasted fish or chicken.
adding mushrooms to your pizza or pasta.
Serve with grilled chicken.
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Or try making chimichurri dip out of yogurt.
Eggs
The whites offerproteinwith minimal calories (and zero fat or cholesterol).
Or try making baked eggs.
Victor Protasio
Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick hummus-like spread.
Or mix it into some pasta.
Thinly slice, then drizzle with honey and sprinkle with toasted, unsweetened coconut.
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Or try making a relish out of it.
For a side dish, steam cut-upsweet potatoesand apples.
Puree with maple syrup and crushed red pepper.
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Kale is also a good source of lutein, aneye-friendly nutrientthat may slow the development of macular degeneration.
Spread on a baking sheet and bake at 300 degrees F until crisp, 20 to 30 minutes.
Or, try serving kale as a side to roast chicken or barbecued meats.
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Barley
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Barleyis another high-fiber cholesterol fighter.
On weeknights, use the pearl or quick-cooking variety.
Give hulled barley, with its extra layer of bran, a try.
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Or try adding it to soup or baking bread with it.
Nut Butter
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Heart-healthy monounsaturated fats abound in theseprotein-rich spreads, especially peanut andalmond butter.
Opt for those with just two ingredients: nuts and salt.
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Chard
Chard is supercharged with nutrientsthink calcium,B vitamins, and beta-carotene.
This leafy green fuels your body with fiber, too.
Cook bulgur as you would oatmeal.
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Top it with honey and chopped nuts for breakfast or a hearty snack.
Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest.
On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt.
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Roast at 450 degrees F until crispy, about 10 minutes, for a tasty snack.
Blend a handful of spinach into your favorite fruit smoothie.
Or try wilting it as a side with seafood, meat, or a plant protein.
Swiss Chard.Maximilian Stock Ltd./Getty Images
Kidney Beans
A chili essential, kidney beans are a plant-based protein packed with fiber.
They’re also a great source of antioxidants.
Make a quick salad with kidney beans, olive oil, fresh lime juice, and freshcilantro.
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Or try mixing them with a pesto sauce.
Stir fresh lemon juice and chopped fresh dill into cooked quinoa.
Or try it as a base for a hearty bowl.
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Serve over salad greens.
Or try lentils in a soup.
For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon.
Or try stuffing it for added flavor.
Sardines
This protein-rich winner is an acquired taste for some, but totally worth it.
Loaded with vitamins D and B12, sardines are also an excellent source of calcium and omega-3 fatty acids.
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Toss chopped sardines into a salad of cucumbers, tomatoes, and fresh parsley.
Fold chopped almonds into cooked whole grains, along with raisins or dried currants.
Extra-Virgin Olive Oil
Extra-virgin olive oilis an outstanding source of monounsaturated fats.
Red Kidney Beans.Maximilian Stock Ltd./Photolibrary/Getty Images
Drizzle on pasta, steamed vegetables, or sandwiches in place of mayo.
Serve over vanilla frozen yogurt with a pinch of ground cardamom.
Or try using it in a beverage, like a lemonade.
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Roast at 375 degrees F until tender.
Sprinkle with grated Parmesan before serving.
Or mix it with pasta.
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Chia Seeds
Chia seedsare small but mighty.
They are packed with antioxidants, minerals, fiber, and omega-3 fatty acids.
Turmeric
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Turmericis a bright yellow spice that’s full of antioxidants.
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Lemons
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Lemonsare a versatile fruit.
Or,when life gives you lemons, make lemonade.
Lemons pack health perks like fiber, calcium, and potassium.
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Watermelon
Watermelonis a very hydrating fruit.
It also works well in savory salads mixed with feta and greens.
Tomatoes
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Tomatoesare packed with health benefits.
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Bell Peppers
Bell peppersare full of fiber, which aids digestion.
They work well in stir-fries or sauteed with other vegetables and protein, for example.
Dietary Guidelines for Americans.Food sources of dietary fiber.Date Accessed April 23, 2022.
Baked Sardines.Fotosearch/Getty Images
Pullar JM, Carr AC, Vissers MCM.The roles of vitamin c in skin health.Nutrients.
2022;79(2):101-112. doi:10.1016/j.jacc.2021.10.041
USDA.USDA National Nutrient Database for Standard Reference Legacy.
Date Accessed October 15, 2022.
Nuts for sale at a stall in a souq of the Old City in Damascus, Syria.Credit: Cultura RM Exclusive/Philip Lee Harvey / Getty Images
National Institutes of Health.Vitamin K fact sheet for health professionals.
2016;53(4):1750-1758. doi:10.1007/s13197-015-1967-0
“Lemon, raw.”
U.S. Department of Agriculture.
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“Watermelon, raw.”
U.S. Department of Agriculture.
“Tomatoes, red, ripe, raw, year round average.”
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U.S. Department of Agriculture.
“Peppers, sweet, red, raw.”
U.S. Department of Agriculture.
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John Lawton
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