The 10 Healthiest Foods to Eat Every Day

Blue Print June 10, 2025

Kiwi fruit pattern on green
 

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

Credit: Westend61/Getty Images

All too often, seemingly healthy snacks are secretly loaded with sugar, saturated fat, and carbohydrates.

That's why we handpicked the healthiest foods to eat that are delicious and incredibly easy to cook. After all, rule number one for sticking to a smart meal plan is to not get bored, and these healthy ingredients will keep you on your toes (promise!).

You'll notice something that all these healthy foods have in common: Each one is a basic ingredient

, such as a fruit, vegetable, grain, or a dairy product. That means no pre-packaged products with a laundry list of strange-sounding ingredients. You can use this as a rule of thumb when shopping. 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.

The 10 Best Vegan Products to Buy at Costco, According to a Superfan
01of 35

Oatmeal

oatmeal recipe idea
Credit: Getty Images

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. For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan, or go the sweet route and try this Berry Baked Oatmeal.

of 35

Avocado

A sliced avocado
t-utility-100 figure-article-caption" id="mntl-figure-caption_2-0" style="box-sizing: border-box; color: rgba(0, 0, 0, 0.65); font-family: Sofiapro, georgia, sans-serif; font-size: 12px; line-height: 15.6px; margin-top: 0.5rem; text-underline-offset: 1.44px;">Credit: 

Westend61 / Getty Images

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.1 For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seed03

of 35

Walnuts

Honey Paprika Walnuts
Credit: Greg DuPree

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). 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 flavor04

of 35

Mushrooms

mushroom-food-trend-GettyImages-1344205859
Credit: 

Monica Bertolazzi/Getty Images

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

of 35

Greek Yogurt

chimichurri-yogurt-dip
Credit: 

Victor Protasio

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 unstrained yogurt.2 Mix with ground cumin, chopped cucumber, garlic, and cilantro. Serve with grilled chicken. Or try making chimichurri dip out of yogurt06

of 35

Eggs

egg-hacks-from-egg-farmers
Credit: Getty Images

The whites offer 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.3 Make a sandwich with whole-grain bread, sliced hard-boiled eggs, tomatoes, olives, anchovies, red onion, and a drizzle of olive oil. Or try making bak07

of 35

Edamame

Credit: 

Getty Images

These young soybeans pack more fiber per serving than shredded-wheat cereal and are one of the few plant-based sources of complete protein, meaning they have all nine essential amino acids that our bodies can't produce on their own. Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick hummus-like spread. Or mix it into some 08

of 35

Kiwi

Person eating a kiwi with a spoon
Credit: 

Emre Akkoyun / Getty Images

Ounce for ounce, this fuzzy fruit contains more vitamin C than an orange and is a good source of potassium and fiber. Thinly slice, then drizzle with honey and sprinkle with toasted, unsweetened coconut. Or try making a relish out of it.

TRY IT: KIWI-CUCUMBER RELISH
09of 35

Sweet Potatoes

how-to-microwave-sweet-potatoes-GettyImages-1314522655
Credit: 

Anna Shepulova/Getty Images

The darker the color, the richer these tubers are in the antioxidant beta-carotene. For a side dish, steam cut-up sweet potatoes and apples. Puree with maple syrup and crushed red pepper. Or, you can go the savory route and fill a baked sweet potato with sour cream and a sprinkling of chives.

TRY IT: BAKED SWEET POTATOES
10of 35

Kale

Leaves of raw kale in a bowl sitting on a wooden surface
Credit: 

Huizeng Hu/Getty Images

The payoff from this leafy green is loads of calcium, vitamin C, beta-carotene, and a variety of other antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow the development of macular degeneration.4

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 serving kale as a side to roast chicken or barbecued meats.

Blue Print

Posted by Blue Print