February 18, 2022 Written by Brad Russell

15 Foods To Eat Every Day In A Healthy Diet

Couple eating healthy.

Whether you want to naturally boost your energy levels, lose weight, or gain lean muscle, the right foods can help you reach your health and fitness goals. However, all the fad diets, nutritional advice, and diet myths can make it overwhelming to figure out what healthy foods you should eat every day.

We’ve got you covered! We enlisted our experts to put together a list of the top 15 healthy foods to eat every day.


Top 15 Healthy Foods To Eat Every Day

1. Garlic

Fresh, raw garlic is bursting with potent active compounds with proven antibacterial and antiviral properties. These compounds, alliin and allicin, can help boost the immune system and fight off common infections. Try adding minced garlic to dips and sauces or topping finished recipes with a small bit of fresh garlic.


2. Broccoli and Other Cruciferous Vegetables

Brassica vegetables such as cauliflower, broccoli, and cabbage are nutritional powerhouses. They are rich in a variety of bioactive compounds and potent nutrients, including:

These veggies also contain a variety of other vitamins, minerals, antioxidants, and nutrients that boost the immune system, detoxify, fight free radicals, and offer a variety of health benefits.

Cruciferous vegetables have tons of incredible benefits.


3. Dark Leafy Greens

Dark green leafy veggies such as kale and spinach are low in calories but packed with vitamins and minerals, including:

  • Magnesium
  • Iron
  • Vitamin C
  • Vitamin K
  • Beta carotene
  • B vitamins
  • Calcium
  • Lutein
  • Zeaxanthin

To add leafy greens to your daily diet, throw a handful of kale or spinach into a smoothie, add spinach to pasta immediately before serving (the heat from the pasta will quickly and easily steam the spinach), toss a couple of handfuls of leafy greens into soups or stews, or enjoy a veggie-packed salad.


4. Orange Vegetables

Orange veggies such as sweet potatoes, pumpkin, butternut squash, and carrots are true superfoods. These vibrant veggies are bursting with beta carotene, a potent antioxidant that is essential for:

  • Healthy bones
  • Healthy hair
  • Radiant, resilient skin
  • A healthy immune system
  • Eye health

Aim to include at least one orange vegetable in your daily diet. Better yet, include a rainbow of colours of fruits and veggies in your diet every day!


5. Berries

Berries are known as superfoods for many reasons, including their:

  • Naturally low-calorie content
  • Low sugar content
  • High fibre content
  • Naturally sweet taste
  • High levels of vitamin C
  • High content of antioxidants such as the anthocyanin and resveratrol found in blueberries

Berries are easy to add to your daily diet. Toss a handful (fresh or frozen) into a smoothie, add some berries to your yoghurt or oatmeal, or simply enjoy a handful plain.

Berries are high in fiber, which can help lower cholesterol.


6. Whole Grains

Whole grains are affordable, versatile, and easily accessible. As opposed to highly processed grains that are stripped of almost all their nutrients, whole grains such as quinoa, brown rice, and oats boast:

  • Fibre (perfect for staying fuller, longer and promoting healthy digestion)
  • B vitamins
  • Phosphorous
  • Magnesium

Oats also offer a certain type of soluble fibre, beta-glucan, that is well-known for its ability to reduce blood sugar and cholesterol levels.

In recipes, it is easy to swap out processed grains such as white bread and white flour for whole grains. Or try starting your day with a bowl of oatmeal and a handful of mixed berries.

You can also try making meals with other lesser-known whole grains such as:

  • Millet
  • Buckwheat
  • Sorghum
  • Amaranth
  • Farro
  • Bulgur


7. Unsweetened or Greek Yoghurt

Plain, unsweetened yoghurt or Greek yoghurt is an excellent way to add high-quality protein, calcium, and other minerals to your diet. Yoghurt also provides an important source of probiotics, friendly bacteria that offer a host of benefits for your digestive system.

Always check the ingredient label and be careful to avoid yoghurts with added sugars or flavourings. Even though a container labelled “vanilla” yoghurt may sound healthy, it likely features added sweeteners and flavourings.


8. Citrus Fruits

Citrus fruits are naturally sweet and packed with vitamin C. This antioxidant promotes a healthy immune system, supports collagen production, and fights free radicals. Citrus fruits are also high in flavonoids, anti-inflammatory compounds that offer a variety of important health benefits.

Citrus fruits provide an abundant source of vitamin C.


9. Legumes

Need an excellent source of plant-based protein? Look no further than legumes. Chickpeas, lentils, and black beans are loaded with:

  • Fibre
  • Magnesium
  • Manganese
  • B vitamins
  • Iron
  • Folate

Legumes can be easily added to soups, stews, or casseroles. You can also make homemade hummus to use as a delicious, healthy snack dip or as a nutrient-rich sandwich spread.


10. Nuts and Seeds

Nuts and seeds are bursting with nutrients, fibre, calcium, zinc, iron, and plant-based protein. They also contain heart-healthy polyunsaturated and monounsaturated fatty acids.

Nuts and seeds are perfect if you need a convenient, healthy snack. Simply grab a handful of your favourite nuts and seeds or make a homemade trail mix using raisins, nuts, and seeds.

Try including a handful of the following seeds and nuts into your daily diet:

  • Pistachios
  • Walnuts
  • Almonds
  • Hemp seeds
  • Brazil nuts
  • Chia seeds
  • Pumpkin seeds
  • Sunflower seeds
  • Hazelnuts


11. Eggs

Gone are the days when eggs were villainised as being unhealthy due to their cholesterol content. Many now consider whole eggs as a superfood.

Eggs are budget-friendly, readily available, and can be prepared in an endless variety of ways. They also boast an impressive nutrient composition consisting of:

  • Vitamin D (one of the few natural food sources of vitamin D, a crucial vitamin with a variety of health benefits)
  • B vitamins
  • Choline
  • Complete protein
  • Omega 3 fatty acids

The protein in eggs helps maintain and repair body tissues, including muscle.


12. Avocado

Have you spent the majority of your life thinking fat is unhealthy or makes you gain weight? The avocado is here to change your thinking on fat. These creamy, delicious green fruits feature heart-healthy monounsaturated fatty acids that help keep you satiated, nourish the brain, and provide a variety of health benefits.

Avocados are extremely versatile and can be thrown in a smoothie to add creaminess and nutrients, used on sandwiches in place of mayo, diced up to toss on an omelette, or made into delicious guacamole.


13. Fatty Fish

Fatty fish such as tuna, sardines, anchovies, or wild-caught salmon is tough to beat in terms of nutrition. They are high in protein and omega 3 fatty acids, anti-inflammatory fatty acids that offer a range of health benefits.

Oily fish also offer:

  • Zinc
  • Calcium
  • Phosphorus
  • Vitamin D
  • Iodine
  • Potassium
  • Magnesium


14. Mangoes

Looking for an indulgent but healthy treat? Mangoes are a great choice. Bursting with natural sweetness and an addicting, tropical flavour, mangoes make a convenient snack if you are looking for a nutritious treat. Mangoes are also low in calories, high in fibre, and full of vitamins, antioxidants, and minerals.

More than just a delicious tropical fruit, mangoes are healthy, too!


15. Dark Chocolate

Chocolate every day for better health? Believe it! Dark chocolate is an excellent ‘treat’ to indulge in every day (in moderation of course). Dark chocolate even offers health benefits!

Dark chocolate featuring at least a cocoa content of at least 70% or higher offers a surprising amount of vitamins, minerals, and nutrients, including:

  • Fibre
  • Zinc
  • Iron
  • Magnesium
  • Copper
  • Flavanols


Final Thoughts

We hope you enjoyed our list of the best diet foods to eat every day. Which of these foods are your favourites? Did we miss any that should have been on the list? We’d love to hear from you!