what are 20 healthiest food every day

 

The 20 Healthiest Foods to Eat Every Day

Want to up your nutrition game? Start with this handy list of easy-to-eat options.

01

Oatmeal

Oatmeal keeps cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber. Look for old-fashioned or steel-cut varieties.

Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan, or try this oatmeal recipe with spinach and poached eggs.

02

Avocado

You'll get nearly 20 percent of your daily dose of fiber in one 1/2 cup serving of avocado, plus cholesterol-lowering monounsaturated fats.

Try this: For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds. Or try avocado toast.

03

Walnuts

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Walnuts are a solid source of omega-3 fatty acids—the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).

Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try this Corn Salad With Feta and Walnuts recipe.

04

Mushrooms

Meaty and filling, as a stand-in for beef, mushrooms can slash up to 400 calories from a meal.

Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Mushroom White Pizza.

 Why People Are Adding Mushrooms to Everything From Coffee to Smoothies

05

Greek Yogurt

Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick style of yogurt can contain eight grams more protein per serving than conventional yogurt.

Try this: Mix with ground cumin, chopped cucumber, garlic, and cilantro. Serve with grilled chicken. Or try Buffalo Cauliflower With Yogurt Ranch.

06

Eggs

The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rap, but don't skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that's particularly important for pregnant women.

Try this: Make a sandwich with whole-grain bread, sliced hard-boiled eggs, tomatoes, olives, anchovies, red onion, and a drizzle of olive oil. Or try Italian Baked Eggs.

07

Edamame

These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.

Try this: Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick hummus-like spread. Or try Risotto With Edamame, Lemon, and Tarragon.

08

Kiwi

Ounce for ounce, this fuzzy fruit contains more vitamin C than an orange and more potassium than a banana.

Try this: Thinly slice, then drizzle with honey and sprinkle with toasted, unsweetened coconut.

09

Sweet Potatoes

The darker the color, the richer these tubers are in the antioxidant beta-carotene.

Try this: For a side dish, steam cut-up sweet potatoes and apples. Puree with maple syrup and crushed red pepper. Or try one of these 48 delicious sweet potato recipes.

10

Kale

The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow the development of macular degeneration.

Try this: Make kale chips by tearing the leaves into pieces and tossing them with olive oil, salt, and pepper. Spread on a baking sheet and bake at 300 degrees F until crisp, 20 to 30 minutes. Or try Quinoa With Mushrooms, Kale, and Sweet Potatoes.

11

Barley

Another high-fiber cholesterol fighter. On weeknights, use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a try.

Try this: Add sautéed mushrooms and sherry vinegar to cooked barley. Or try Chicken Thighs With Barley and Peas.

12

Pumpkin

The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.5

Try this: Peel, cut into chunks, and roast with olive oil and sprigs of fresh thyme. Or try Pumpkin-Leek Soup.

13

Nut Butter

Heart-healthy monounsaturated fats abound in these protein-rich spreads, especially peanut and almond butter. Opt for those with just two ingredients: nuts and salt.

Try this: Mix with soy sauce, brown sugar, and rice wine vinegar to make a quick Asian-style dipping sauce for chicken skewers. Or try Peanut Noodles With Edamame.

14

Chard

Chard is supercharged with nutrients—think calcium, B vitamins, and beta-carotene. This leafy green fuels your body with fiber, too.

Try this: Sauté chopped chard with sliced garlic, then toss with whole-grain pasta and raisins. Or try Swiss Chard With Chickpeas and Couscous.

15

Bulgur

Made from wheat that has been steamed, dried, and cracked, bulgur delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.

Try this: Cook bulgur as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try Minty Bulgur Salad With Salmon and Cucumbers.

16

Whole-Grain Pasta

Whole-grain pasta contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta that is labeled "multigrain," as it may be made with several grains that aren't necessarily whole ones.

Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Grain Spaghetti With Kale and Tomatoes.

17

Black Beans

These burrito mainstays boast antioxidants and magnesium, which help maintain nerve and muscle function.

Try this: On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt. Roast at 450 degrees F until crispy, about 10 minutes, for a tasty snack. Or try Cuban Black Beans and Rice.

18

Spinach

You'll get iron (for healthy hair), folate, and at least a dozen flavonoids—compounds that are loaded with antioxidants.

Try this: Blend a handful of spinach into your favorite fruit smoothie. Or try Shrimp Pil Pil With Spinach.

19

Kidney Beans

A chili essential, kidney beans are a great source of antioxidants.

Try this: Make a quick salad with kidney beans, olive oil, fresh lime juice, and fresh cilantro. Or try Three-Bean Chili With Spring Pesto.

20

Quinoa

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It may cook like a grain, but quinoa is actually an herbaceous plant. It's a complete protein, meaning it contains all nine essential amino acids and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.