Nobody asked me but this post could be really helpful to a lot of people – those trying to eat healthier and eat real food to get crucial nutrition from foods every day.
It’s tough to know what foods to eat every day. There’s perhaps never been more conflicting advice, contradicting “research” and personal opinions. Yet, there’s also never been a more positive light being shined on the importance of nutrition and to eat real food.
While you try to navigate the world of protein and fiber bars, endless supplements, and internalize the “should I or shouldn’t I” of taking creatine, this is your reminder that powerful, crucial nutrition you need every day can come from food alone.
I’d like to help cut through the confusion of “what should I eat every day” by offering a round-up of nutritious foods, from A to Z. These ideas cover the range of crucial nutrition from foods and also help you understand why you need to eat nutrients every day.
A – Avocado
Did you know avocado is a fruit? Surprising, perhaps because it’s among the lowest in sugar. It’s also rich in fiber, plus high in monounsaturated fat, vitamins, and potassium.
That’s right – fat isn’t bad, it’s good. In fact, you need healthy fats to optimize absorption of important vitamins like A and E. Avocado can be served with so many meals, from topping breakfast eggs to dicing into a lunch salad, or mashing into a taco at dinnertime.
B – Berries
Possibly the best fruit for overall health benefits, berries cram the nutrition into a bite-size package. They’ve been shown to offer cancer-fighting benefits, boost brain health, and are rich in fiber – plus, they’re just tasty.
Most berries are among the lowest-sugar fruits, too making them a good choice for those working to manage blood glucose spikes.
C – Cruciferous vegetables
There are so many goodies in this category that I had to include it in its entirety. From the Bs like broccoli and Brussel sprouts to the Cs like cauliflower and cabbage, cruciferous vegetables really bring it when it comes to nutrition.
Cruciferous veggies are loaded with vitamins, minerals, antioxidants, and fiber. Vitamin k in particular is important to bone and blood health, while broccoli offers a surprisingly solid dose of vitamin C for iron absorption and collagen production. Research even points to them potentially helping reduce the risk of some cancers and helping ease perimenopause symptoms. Cook them, dip them, just eat them, every day.
D – Dragon fruit
This may be the least “common” food on this entire list but it’s here for good reason. Dragon fruit contains prebiotics – you’ve heard a lot about probiotics, but prebiotics are the other half of that gut-health equation. Dragon fruit is also rich in iron and magnesium.
It’s a tropical fruit, but can be found year-round in dried and frozen forms. Of all fruits, it’s perhaps the one I’d best describe as an “acquired taste” but give it a chance.
Egg bake is one of many ways you can eat eggs every day
E – Eggs
Choline for brain health. Complete protein for muscles and bones. B vitamins that the body needs to replenish every day. A rare non-sunlight source of vitamin D, crucial for energy levels and calcium absorption. Old-school marketing had it right: the incredible, edible egg really is incredible.
Eggs are an absolute powerhouse; a nutrient dense food that’s full of goodness. I’ve gone on record that I believe eggs are the best food, the #1 thing to eat every day. I stand by this statement and will die on this hill – hopefully at a very old age because my brain, bones, and body will be so ship-shape from all the eggs.
F – Flaxseed…and chia seeds
Come for one F-word and stay for a C-word. Yikes. Okay, shaky alphabet connection aside, I put these 2 together for good reason. Both flaxseed and chia seeds are an easy way to get Omega 3 fatty acids which are super valuable for body and brain, yet most of the top sources are found in another F-word, fish. Not everyone loves fish and so these seeds bring the benefits, plus fiber and protein, in a mild flavor.
Think of ground flaxseed and chia seeds like glitter, only in a good way (because actual glitter should be illegal). Sprinkle them everywhere. I add ground flaxseed to soups, oatmeal, even stir fry or mixed veggies. One of my favorite snacks is plain Greek yogurt with blueberries and ½ serving of high protein granola, sprinkled with chia seeds.
G – Garlic
More something you add to food than a food itself, garlic still belongs on this list. Technically, it is a vegetable, but acts and is thought of as a spice – one of the most powerful to boot.
Garlic supports a healthy immune system and heart health, and some studies suggest it can inhibit growth of cancerous cells. It works in a lot of recipes so really go for it with garlic. Don’t worry about side effects, that’s why mints and gum exist.
H – Honey
There’s no illusion that we should be living in a world free of sugars and sweeteners. Choosing something natural like honey, that also contains vitamins, minerals, and antioxidants, feels like a good way to go.
Not only has honey shown to positively affect metabolic health and sleep, it may also help when feeling unwell, like soothing a bag cough or sore throat.
I – Ice cold water
Okay, I am casting the net wide to work with this tricky letter. But water absolutely counts as nutrition and is legit the best beverage to drink every day.
Drinking water is detox, it’s skincare, and it’s so much more than a better choice than soda or energy drinks. If there’s one simple, easy healthy habit to do every day, let it be this: drink water.
J – Java
Better known as coffee (but I already used the C) another beverage with lots of proven benefits is a simple, black cup of java.
I said simple and black on purpose – keep coffee as close to plain as possible. Pretentious multi-ingredient sugar bombs should stay a once-in-awhile treat, not be the regular consumption.
K – Kiwi
Back to food with kiwi, a nutrient-dense super star. More potassium than bananas, more vitamin C than oranges, kiwi is often overlooked but no longer! That vitamin C again is crucial for iron absorption and plays a role in collagen production, while also having a reputation for fighting off colds.
While kiwi is typically eaten skin-off, the skin can be washed and eaten for higher fiber content. Be brave and give it a try.
L – Legumes
Rather than limit this list to include just beans, I’m being sneaky because the legume category covers other fiber and protein powerhouses like chickpeas, edamame, peas, and even peanuts.
Legumes have been linked to cardiovascular health and help regulate blood sugar levels. Plus, the way they pack in essential nutrients, filling fiber, and protein just speak even louder volumes for eating legumes every day.
M – Mushrooms
Perhaps another one raising eyebrows on this list, hear me out on mushrooms. They are super nutritious, packed with vitamins, B5 in particular. B5 is one of the most important for turning food into energy and supporting metabolism, making mushrooms a super star to help the body feel energized and function its best.
Especially for meat lovers, mushrooms’ texture makes it a great meat substitute for those trying to scale back on meat or a nice complement to serve alongside meat.
N – Nuts
Anti-inflammatory famous nuts, like almonds, cashews, and walnuts are rich in magnesium, which boosts energy and body function, offers muscle and sleep support. Nuts provide vitamin B7 for brain and body health, and vitamin E for antioxidant properties, while almonds in particular are rich in B2, a vitamin needed to keep skin and eyes healthy, along with supporting cellular function.
A rare nutritious food that’s portable and shelf-stable, nuts are easy to pack and eat on the go, with no worries of them spoiling.
O – Olive oil
The swirl on seed oils is confusing and even conflicting. So let’s focus on the oil that always reigns supreme and belongs in every kitchen: Olive oil, especially extra-virgin olive oil. You’ll find it full of healthy fats for heart health and cholesterol management, and it also provides a good dose of vitamin E, an antioxidant that can help protect cells from damage.
The other standout factor, olive oil is minimally processed. What’s extracted from the olive is what’s in the bottle you buy, unlike many other oils that undergo processing before they wind up on the grocery shelf. Hopefully some of you reading this are trying to cook more often – that’s great! Keep olive oil close by and feel good about using it for virtually everything.
No fear of carbs! Potatoes are nutritious food, inexpensive, and easy to customize to your liking
P – Potatoes
Do not avoid potatoes because they’re a starchy vegetable. Whether baby reds or sweet, potatoes are one of the best sources of quality carbohydrates. We all need carbs and vitamin B6 to help grow and regenerate brain cells. And especially for athletes, potatoes offer crucial nutrients like potassium and magnesium. Sweet potatoes are rich in beta carotene, which the body converts into vitamin A to support healthy vision and skin, and the immune system.
There are so many varieties of potatoes and they’re inexpensive. They boast lots of ways to be cooked and are virtually limitless in options to dress them up and customize. Not just savory like cheese or bacon, try topping a sweet potato with butter and cinnamon for a unique taste.
Q – Quinoa
High in fiber and rich in minerals like iron and magnesium, a unique aspect of Quinoa is it’s one of few plant proteins that’s a complete protein. That means it contains all 9 essential amino acids; like what’s in eggs and most meat.
Where quinoa really shines is in food and meal prep. It’s easy to cook in bulk, freezes and reheats well, and is versatile to be served with many dishes. Add it to salads, eat with stir fry or other veggies, or use in bean-based or fish tacos.
R – Rice
A calm carb might be just what’s needed to balance out the fiber-richness of this list. Enter rice. White rice is a simple choice for people with sensitive stomachs. For those with a bit more tolerance, brown and wild rice are higher in nutrients and good for that microbiome.
Rice is naturally gluten-free, too so it’s a great option for those with celiac disease who crave the comfort of a hearty, filling food.
S – Spinach
Of all leafy greens, spinach is my favorite because of its taste and richness in iron, magnesium, vitamin K, and the body and blood cell-boosting B vitamin, folate.
Used raw, spinach dresses up otherwise blah salads. It cooks fast and shrinks when cooked, so it’s easy to pack in a lot to many types of dishes.
T – Turmeric
Another non-food item on the list, turmeric deserves this coveted spot because of its incredible anti-inflammatory powers.
I started running marathons again in my 40s and also began incorporating turmeric into my diet – I’ve since run multiple marathons every year and not one aspirin, ibuprofen or sore muscle aid needed. It’s the real deal.
U – Understand your needs
This next part of the alphabet is tricky but I can still offer something solid and valuable! Eating the right combination of nutrition and healthy foods is extremely personal. What foods make YOU feel and function your best? What foods offer the nutrition that YOU need most at this stage in life?
Far too much time is spent on seeing what influencers or others recommend. The real power and flex is to gain a greater understanding of YOU. Even if everything on this list isn’t your jam, I hope it offers some inspiration and ideas that work for YOU.
V – Variety of veggies and fruits
While there’s benefit in eating staple foods every or most days, variety is great when it comes to nutrient-packed foods like vegetables and fruits.
Having this variety mindset with veggies and especially fruit is helpful because price and availability vary. Try to keep the top-quality ones on repeat, then mix in different options based on seasonality factors.
W – Whatever is your favorite
This is a reminder to treat yo self!
Make space to eat foods that you love every day, balanced with those that fuel the body and provide nutrition to help it feel and function at its best. Hopefully some of your favorites are also nutritious – I swear, the more you eat them, the more they become the ones you want all the time!
No food is off-limits. No food is bad. Healthy eating is happy eating!
X – Nothing off limits
I see X as the one letter that does not belong on this list, as in no food should have a big X through it because it’s off limits.
Food exists to fuel and nourish and, sometimes, just to make us happy. There’s a place for everything on your plate. Nothing is bad, nothing needs to be avoided.
Y – Yogurt
Choose Greek yogurt for ultimate gut health benefits, plus a punch of protein and vitamins like the skin and cell supporting B2. You can add fruit or chia seeds, use it as a substitute for sour cream or a base for salad dress – or, just eat it as is.
While Kefir technically isn’t yogurt, I’m lumping it in here because, as a fermented dairy product, it brings a similar vibe. It’s a bit thinner consistency compared to yogurt and offers even more gut-health goodness.
Z – Zucchini
Not the most flavorful veggie but zucchini offers a lot of nutritional benefits. It’s a good source of dietary fiber, vitamins B6, C, and iron, plus vitamin A to support healthy eyes.
Another advantage of zucchini – it’s very versatile. Add it to enchiladas or soups. Spiralize it to replace or blend in with spaghetti noodles. You can even bake treats with zucchini! When the garden is overflowing with zucchini, there’s plenty of use for it all.
Noticeably absent from this list: meat. I believe meat offers high-quality nutrition and can be eaten every day. But because I don’t eat it, I’m not in a position to speak to it properly.
I’m not a nutritionist, a doctor, or have any formal education in the realm of nutrition. Just a constant pursuit to learn, re-learn, then keep learning about it. Part of that learning is relying somewhat on my own experiences, which inspire a lot of what I write. As much as I wish I did, I’ve simply never liked the taste or texture of meat. I’m trying tho – I have successfully begun eating fish about once a week!
Upside, I feel like meat is one of the most common foods people already eat daily and doesn’t need much explanation. Go on with your meat, carnivores!
That’s enough for now. Until next time,
Lindsay