6 Foods You Should Try to Eat Every Day, According to Dietitians

Contrary to what fad diets and some wellness influencers say, there's no single way to eat healthy. However, there are some foods worth eating every day, or at least as often as you can. These foods are high in nutrients that fuel the body and mind. They're also delicious and versatile, making it easy to incorporate them into your daily dishes.

Of course, optimal health isn't reliant on the foods in this list. It's possible to achieve good nutrition by following many types of dietary patterns, which is what makes food so enjoyable. But if you're unsure where to start, consider beginning with the expert-recommended foods outlined below. When part of a balanced diet, these ingredients will elevate your intake of essential nutrients, helping you get the most out of your meals.

Hemp Seeds

"Hemp seeds are incredibly versatile and packed with nutrition," says Dena Champion, MS, RDN, CSO, LD, CNSC, registered dietitian at The Ohio State University Wexner Medical Center. "They're particularly valuable for their anti-inflammatory omega-3 fatty acids, which support heart and brain health," she notes. Hemp seeds also provide satiating protein and fiber, along with essential minerals like magnesium, iron, and zinc, says Champion.

How to Eat

• Sprinkle hemp seeds on cereal, oatmeal, avocado toast, or yogurt, recommends Champion.
• Toss hemp seeds on roasted vegetables.
• Combine hemp seeds with breadcrumbs when coating proteins like chicken or fish.
• "Mix into salad dressings for extra nutrition and a subtle crunch," says Champion.
• Incorporate hemp seeds into your next batch of granola.

Berries

Whether you prefer the sweetness of strawberries or the tartness of blackberries, berries are worth eating daily. "Berries offer powerful anti-inflammatory and antioxidant properties that support brain and digestive health," explains Champion. Plus, berries contain vitamin C and fiber, which benefit the immune system and gut, respectively.

How to Eat

• On their own, fresh and frozen berries make for a delicious snack.
• Coat berries in melted dark chocolate, then chill until firm.
• Blend berries into smoothies, suggests Champion.
• Champion recommends adding berries to salads for a pop of sweetness.
  

Sweet Potatoes

Sweet potatoes contain beta-carotene, a pigment that turns into vitamin A in the body. This is noteworthy because vitamin A plays a crucial role in maintaining eye health and immune function. The tuber also contains potassium and fiber, according to Landry.

How to Eat

• For a filling meal, bake a sweet potato and stuff it with beans, says Landry.
• Make a sweet potato hash with your favorite vegetables.
• Sweet potato Parmesan fries are a simple and tasty side dish.

Chickpeas

"Chickpeas are exceptionally versatile legumes that provide plant-based protein," says Champion. Additionally, they're rich in fiber, an essential nutrient for managing blood sugar, cholesterol, and gut health. Other noteworthy nutrients in chickpeas include folate, iron, zinc, and manganese.

How to Eat

• "Roast them with olive oil and cherry tomatoes and use to top pasta," suggests Champion.
• For a tuna salad alternative, mash chickpeas and mix with mayonnaise, relish, and spices.
• "Blend them into hummus and use as a dip for vegetables or pita," says Champion.
• Champion suggests using chickpeas cold in salads or adding them to soups for heartiness.

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Oats

Oats contain beta-glucan, a type of soluble fiber, says Landry. Beta-glucan "can help lower cholesterol while providing sustained energy without blood sugar spikes," he explains. What's more, oats contain B vitamins and iron, making them a nutrient-dense ingredient.

How to Eat

• Get ahead on breakfast and prepare overnight oats.
• Use oats to make homemade granola, per Landry.
• Boost the fiber content of your favorite smoothie by adding oats.
• "Make savory oats and enjoy them [for] lunch or dinner," suggests Landry.

Kimchi

Kimchi is a traditional Korean food made of fermented vegetables, which often includes Napa cabbage and Korean radish. It's also one of the foods Landry recommends eating daily. The reason? As a fermented food, kimchi contains probiotics, or beneficial bacteria that support gut health and digestion. It also provides vitamin C, which is key for immune function, and fiber, which enhances satiety.

How to Eat

• Eat kimchi as a topping on eggs, avocado toast, or warm salads.
• Landry enjoys adding kimchi to grain bowls.
• Add kimchi to your favorite fried recipe.