Healthy Foods To Eat Every Day: 6 of the Best

One can increase their intake of vital nutrients by following a healthy diet that features foods from all the food groups. Many people follow the same weekly menus and repetitious diets. However, include the following items in weekly meal plans can support their health and enable them to function at their peak.

One could, for instance, experiment with a 2-week rotating meal plan and switch up their protein, vegetables, and berries. This increases variation and nutrient diversity.  In this post, we'll look at some of the best meals to eat regularly. It examines what the science has to say about their health advantages and provides advice on how to eat them.

1. Lean protein

For healthy growth and development as well as to retain muscle mass, people need protein.
Each meal should contain protein to maintain blood sugar equilibrium and prevent spikes that may result from eating only carbohydrates. People's energy and focus can be maintained with the use of this strategy.
A person's protein requirements vary depending on their sex, age, and weight. In addition, a person's need for protein differs depending on how much and what kind of activity they engage in as well as whether they are pregnant or breastfeeding.

According to the United States Department of Agriculture (USDA), the majority of Americans consume enough protein, but they should choose leaner meat and poultry, increase their intake of protein-rich foods, and choose meat less frequently. In order to obtain a wide variety of amino acids and other crucial nutrients, people should aim to change their protein sources.

Also, take ideas from our previous blog on:  What is Makhana (Fox Nuts) and Where Does it Come From?

2. Broccoli and other cruciferous vegetables

Glucosinolates, which are sulphurous substances, are present in cruciferous vegetables. These are advantageous to your health.  Glucosinolates influence cell pathways and genes and may have anticancer and anti-inflammatory benefits, claims one 2020 reviewTrusted Source.

The substances might possibly be helpful for treating and preventing metabolic syndrome, although additional research is required to confirm this.

The list of cruciferous veggies that people should try to eat daily is as follows:

  • broccoli
  • broccoli sprouts
  • abbage
  • radish
  • cauliflower 
  • Brussels sprout 

Cruciferous vegetables include a lot of critical vitamins and minerals, as well as sulphur compounds, and are a great source of fibre.  Also rich in healthy sulphur compounds are leafy greens like arugula and watercress.

3. Vegetables of various hues

The Mediterranean diet is one of the healthiest eating patterns, according to health professionals like the American Heart Association (AHA)Trusted Source. Vegetable-focused diets, like plant-based diets and the Mediterranean diet, can reduce the risk of heart disease. Reputable source for chronic illnesses like diabetes and cardiovascular disease. Eating a variety of colourful veggies every day makes it easier to receive enough phytonutrients, which are advantageous plant components.

Depending on their sex, age, weight, and level of activity, adults should consume 2-4 cups of veggies daily, according to the USDA's MyPlate webpage. The USDA also recommends that consumers eat a variety of coloured plant foods, such as beans, lentils, and leafy greens.

4. Berries

People can meet part of their daily nutrient goals by eating berries.

For instance, a 2015 study found that consuming 100 grammes of raspberries, blackberries, or blueberries might satisfy more than half of an individual's daily needs for manganese, vitamins like vitamin C and folate, and phytochemicals.

Berries are a great source of bioactive substances such flavonoids, phenolic acids, and anthocyanins. These substances function as antioxidants, which may help reduce the risk of some malignancies and prevent cardiovascular disease.

Berry foods to consume daily include the following:

  • Blueberries
  • Blackberries
  • Sraspberries
  • Strawberries
  • Cranberries 

Berries that are fresh or frozen are preferable to dried varieties, which only contain 20% as much phytonutrients.

Also, take ideas from our previous blog on: Health Benefits of Makhana: 7 Incredible Advantages of Fox Nuts

5. Nuts

For instance, a 2019 prospective studyTrusted Source involving more than 16,217 diabetic adults discovered that those who consumed 5 or more servings of nuts per week had a lower risk of coronary heart disease, cardiovascular disease, and mortality than those who consumed fewer than 1 serving of nuts per month.
In particular, tree nuts were superior to peanuts in terms of preventing chronic diseases.

One 2020 research

According to a Reliable Source, the high fat content of nuts may deter some people from eating them.

6. Olive oil

A staple of the Mediterranean diet is olive oil. Polyphenols are abundant in olives. These serve as antioxidants and defend the body from oxidative harm.

2018 research

The phenolic chemicals in olive oil may have anti-inflammatory and anticancer effects in test tube experiments, according to a reliable source.

The authors of this study hypothesised that persons who use less olive oil would benefit from using more, even if more human studies are required.

Olive oil that is extra virgin and unfiltered has the highest concentrations of beneficial polyphenols. Although it is typically more expensive, high-quality olive oil can be saved for pouring on salads and vegetables. It may be more economical to cook with regular olive oil.


Consuming lean protein, vegetables, and nuts on a daily basis can help people stay healthy and fend off some chronic diseases.

Certain plant foods, like berries and cruciferous vegetables, contain particularly healthy ingredients like polyphenols and glucosinolates.

A person can increase their chances of getting a wide range of healthy nutrients by incorporating these items into a weekly meal plan, perhaps on a two-week rotational schedule. It can also be more gratifying and appealing, prevent having a monotonous diet, and reduce repetition.

Also, take ideas from our previous blog on:  25 Healthy Snacks That Can Help You Lose Weight

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