The 5 Healthiest Foods to Eat Every Day

There are so many daily factors that go into living your best and healthiest life. Things like how much sleep you get (and the quality), your levels of stress, your financial standing, where you live, how much movement you get, and the company you keep are all important components that can determine a person’s mental and physical health. And among these crucial factors, the food you eat may be one of the most significant decisions you make when it comes to your health. Despite what fad diets may try to tell you about cutting out all of your favorite foods in order to achieve your goals, being healthful with your diet is far more about incorporating nutrient-dense, healthy foods on a daily basis.


You may have felt in the past that you need to avoid eggs because of their cholesterol levels, but this simply isn’t true! “Eggs can be included as part of a heart-healthy diet for healthy adults, and according to the American Heart Association (AHA), ‘healthy individuals can include up to a whole egg or equivalent daily’ as part of a heart-healthy dietary pattern,” says Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility.

But what makes eggs so healthy? For one, they are high in protein at around 6 grams per egg. Not only that but “Eggs are one of the best sources of choline—a nutrient that supports brain health,” says Manaker. She adds, “Unfortunately, most Americans are not consuming nearly enough choline, so including an egg in a diet (with the yolk) can help bridge that gap.”


If you’re in need of a healthy snack, you may want to reach for a handful of walnuts. “Walnuts are rich in healthy fats, fiber, vitamins, and minerals, and eating them can help lower LDL cholesterol (bad cholesterol) and help to reduce the risk of heart disease,” says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. “They also contain fiber and probiotic compounds, which help improve gut health, and its protein content increases satiety that is essential for weight management.”

Manaker adds that Walnuts are a rich source of ALA omega-3 fatty acids, which are a type of healthy fat found in certain plant sources, and multiple research studies have proven their potential health benefits. “One study published in Nutrients found that adding one ounce of walnuts (or one handful) to the diet of children and adults who do not normally eat nuts improved the overall diet quality and intake of under-consumed nutrients like fiber, potassium, and magnesium,” says Manaker. “These new findings carry forward previous results that suggest walnuts may act as a bridge to better well-being.”

Dandelion greens

You’re familiar with greens like kale, spinach, and collards, but one type that hasn’t gained as much popularity—but should—are dandelion greens.

“Dandelion greens are powerful because they help increase bile flow, breaking down fats, easing digestion, and aiding the liver, helping to protect it and filter potentially damaging chemicals out of your food,” say Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as the Nutrition Twins.


One of the healthiest foods you can eat is one that is often overlooked. And even though they’re not for everyone, prunes can pack in a ton of nutrients that your body needs.

“Prunes contain bone health-supporting nutrients, including boron, potassium, vitamin K, and plant compounds,” says Manaker, “and data shows that daily consumption of 4-6 prunes may help prevent bone loss and preserve bone structure among post-menopausal women.”

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