Five healthy foods to eat everyday

If you’re looking at ways to improve your lifestyle and wellbeing, diet is one of the first things you should consider. While your favourite foods might be delicious and satisfying, they’re not always necessary the most nutritious for you.

Five healthy foods to eat everyday

Healthy eating doesn’t need to be boring, though. It’s simple to swap foods into your diet which are packed with essential vitamins and minerals without denying yourself of the things you love. Here’s 5 foods that you can easily add to your day:¹

Fruit and veg

These are no-brainers and hopefully foods you’ll have been eating a lot of anyway! In the UK, it’s recommended that we eat at least five portions of fruit and veg each day. These could be incorporated into a meal, eaten as a snack or blended up into a juice or soup.

Particularly healthy options to aim for include:

Bananas – they’re rich in potassium and great for gaining extra energy
Blueberries – a great source of antioxidants
Strawberries – surprisingly low in sugar, rich in vitamin C and they taste delicious!
Broccoli – packed with vitamins and antioxidants, plus it’s a good source of folate
Leafy greens – they’re full of fibre, vitamins and often rich in iron
Sweet potatoes – a good source of beta carotene, a nutrient needed by the body to make vitamin A
Garlic – this strongly flavoured root has long been studied for its immune-supporting properties

Whole grains

Getting enough fibre in your diet is essential for ensuring your body digests food efficiently. Whole grains are filled with fibre, plus many also benefit from other amazing nutrients and proteins. Try swapping out your processed flour products like pasta and white bread for wholemeal equivalents. Quinoa, oats and popcorn are also great whole grains which you should aim to eat every day.

Nuts and seeds

Not all fat is bad for the body. In fact, the good fats found in things like nuts and seeds can actually be very beneficial for your heart. Some also contain insoluble fibre which supports the bacteria in your gut.² Almonds are packed with vitamin E and contain good levels of fibre, while chia seeds are considered a super food due to their amazing nutrient content.

Eggs

Eggs are one of the best sources of protein out there and they can be eaten in numerous different ways, whether that’s poached on whole meal toast or sliced on top of a healthy salad. Their yolks also contain lutein, a nutrient which boosts eye health and helps reduce the risk of age-related macular degeneration.

Legumes

From kidney beans and chickpeas to lentils and even peanuts, legumes form the basis of many vegan and veggie meals. For a good reason, too, as they’re a great source of protein if you don’t eat meat, fish or dairy! Just make sure you rinse your legumes (and soak them if they’re dried) before you cook them so your gut is able to digest them properly.

Easy ways to add more healthy foods to your meals

It couldn’t be simpler to incorporate healthier foods into your diet – and you don’t have to completely change up your eating habits to do it, either. Instead, try out the following tips:

Throw in a handful of spinach or kale into a fruit smoothie.
Add some chia or sesame seeds to a stir fry.
Mix blueberries and chopped nuts in some plain yoghurt.
Swap your white bread sandwiches for healthier, wholemeal rolls.
Eat a piece of fruit before you look to unhealthier snacks.
Switch up your standard potato dishes for options featuring sweet potatoes.
Add a spoonful of garlic to your sauces for a flavour kick and added nutrients.
Stir a tin of beans into pasta sauces, casseroles or soups for added protein.
Enjoy a handful of unsalted nuts as a supportive snack for your heart.

You’ll discover loads of the healthy (and tasty!) foods we’ve discussed above in our food and drink range. Want more advice on diet and wellbeing? Check out The Health Hub for dozens of informative articles and mouthwatering recipe ideas.

Last updated: 16 June 2020

Sources
1 https://www.healthline.com/nutrition/50-super-healthy-foods
2 http://www.eatingwell.com/article/290550/10-everyday-superfoods/