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8 Healthiest Foods to Eat Every Day

author image Erik Odom
Born an Army brat, Erik Odom has been personal training clients for four years. Odom is certified through the American College of Sports Medicine (ACSM). He also holds a Bachelor of Science in human nutrition, foods and exercise from Virginia Tech.
8 Healthiest Foods to Eat Every Day
woman holding three tomatoes Photo Credit: Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Many fad diets focus on which foods you should eliminate from your daily eating habits. Instead of removing “bad” foods, focus on including healthy foods that should be a part of any balanced diet. The healthiest foods are minimally processed, nutrient dense, contain no added sugar and are often a source of phytonutrients. The United States Department of Agriculture -- USDA -- states that consuming foods with phytonutrients is effective in reducing cancer and heart disease risk. Eating a variety of healthy foods high in fiber will allow you to ensure adequate nutrient intake and avoid overeating as well.

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bowl of spinach leaves
bowl of spinach leaves Photo Credit: Anton Ignatenco/iStock/Getty Images

Extremely low in calories, spinach is one of the most nutrient-dense foods you can eat. One cup of boiled spinach contains only 41 calories, but it is a great source of over 13 vitamins and minerals -- including Vitamins A, C, E, and K, folate, and manganese. Spinach also contains flavonoids, which are plant compounds that may help prevent cancer.


bowl of broccoli
bowl of broccoli Photo Credit: Lars Kastilan/iStock/Getty Images

Like spinach, broccoli is high in fiber and low in calories. Full of cancer-fighting phytonutrients, broccoli is a versatile vegetable that adds large servings of Vitamins C and K to your diet. Eat broccoli raw or steamed. According to a recent study in the Journal of Zhejiang University, steaming broccoli is the best way to retain nutrients when cooking.


sliced cherry tomatoes
sliced cherry tomatoes Photo Credit: john shepherd/iStock/Getty Images

Tomatoes are a primary source of lycopene, a powerful antioxidant. When buying tomato products, avoid ketchup and pasta sauces with added sugar and corn syrup.


bowl of blueberries
bowl of blueberries Photo Credit: Anton Ignatenco/iStock/Getty Images

Blueberries contain high amounts of antioxidants, compounds that counteract damaging free radicals in the body. Blueberries are also a good source of fiber and are lower in sugar than many other fruits. Other healthy berries include strawberries, raspberries and blackberries.


organic quinoa seeds
organic quinoa seeds Photo Credit: bhofack2/iStock/Getty Images

Not commonly used in the United States, quinoa is a South American plant high in fiber and complete protein. As a source of whole grains, quinoa is higher in many nutrients -- including manganese and magnesium -- than similar grains like rice and oatmeal. Use as a breakfast substitute with fruit or as a side dish at dinner instead of pasta or rice.


pot of baked beans
pot of baked beans Photo Credit: Bob Ingelhart/iStock/Getty Images

Part of the legume family, beans are one of the best vegetarian sources of complete protein. Beans are high in fiber and also full of iron and B vitamins, which play a key role in energy metabolism.


bowl of mixed nuts
bowl of mixed nuts Photo Credit: Comstock/Stockbyte/Getty Images

Higher in calories than other healthy foods, nuts are a key source of healthy monounsaturated and polyunsaturated fat. Some nuts like almonds also provide an additional fiber boost.


pile of flaxseeds
pile of flaxseeds Photo Credit: C f O'kane/Hemera/Getty Images

Long used by athletes, flaxseeds are becoming more recognized as a healthy plant source of omega 3 fatty acids. A vegetarian alternative to fish oil, whole flaxseeds also provide protein and fiber.

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