Foods You Should Eat Daily

rainbow colored healthy food inside a mason jar

Foods You Should Eat Daily

No matter what stage you are in life, it is important that you should be eating healthy foods daily. Healthy foods help your body to regenerate cells, tissues, and keep you strong. Even if you want to continue eating some less than healthy foods, you should still try to add some of these foods to your daily diet. If you want to have a healthy diet and lifestyle, there are a few foods that you should be eating daily.


Spinach may not be your first choice, but it has some awesome vitamins and minerals in it. It is filled with plant based omega 3s and folate. Both of these nutrients can help to reduce heart disease, osteoporosis, and stroke. Folate can also help with your blood flow. This not only helps your cardiovascular health, but it can also help your sexual health. Since there is a better blood flow down there, you can be better protected against age-related diseases and issues. Spinach also contains lutein which can help your muscles stay strong. You can add this to your daily routine by making salads with spinach, with your breakfast, on pizza, or mix it with various sauces. You can also eat kale, bok choy, or romaine lettuce as easy substitutes.


bowls of creamy greek yogurt is good with ProgentraYogurt has many health benefits. Yogurt is filled with probiotics that help to reinforce your gut health. They can also help to boost your immune system and protect against various cancers. Make sure that the yogurt that you are buying has probiotics in it, it will say it on the label. For example, Greek yogurt is full of probiotics while Daminals, the children’s yogurt, is a little more questionable. You can eat yogurt as a snack and add different fresh fruits to it, nuts, seeds, or to sweeten it, honey. Yogurt is also a good base for salad dressings and dips. You can substitute yogurt with kefir or soy yogurt if you are dairy free.


Tomatoes are packed with antioxidants, specifically lycopene. You can eat tomatoes fresh or canned, because lycopene is very easy for the body to absorb. Lycopene can help to risk your risk of various conditions and diseases. These can include, prostate, lung, stomach, bladder and skin cancers. It can also help to reduce your risk of artery disease. You can get what you need from tomatoes in processed foods like ketchup or spaghetti sauce. You can also get your tomato intake from tomato juices.


No matter what the color, carrots are very good for you. Carrots are filled with carotenoids, which can help to reduce the risk of many cancers. Carotenoids can also help to reduce the risk of inflammatory condition. These conditions can include anything from asthma to rheumatoid arthritis. You should be eating about ½ a cup of carrots daily. You can eat them raw or you can get your carrot intake from carrot cake. You should probably not eat carrot cake daily though. You can also substitute sweet potatoes, butternut squash, pumpkin, mangoes, or yellow bell peppers.


Blueberries have a ton of antioxidants, making them very good for you. Blueberries have more antioxidants than other fruit that is grown in North America. They can help to prevent diabetes, memory changes, and cancers. Blueberries are also rich in fiber, vitamin A, vitamin C, and can help your cardiovascular health. You can get your daily blueberry intake by eating them raw, frozen, dried, in jams, muffins, really anything as long as it has blue berries in it! You can substitute blueberries with acai berries, prunes, raisins, purple grapes, or strawberries.

Black Beans

spoonful of black beans from bowlBeans are good for your heart in general, but black beans are also good for your brain health. They are full of anthocyanins which can improve brain function. Not only are they good for your brain, they are also low in calories and have no saturated fat. You will also get a small amount of protein every time you eat black beans. You should be eating about ½ a cup of black beans daily if you want to improve your brain health and your heart health. You can substitute black beans with peas, lentils, and kidney, fava, pinto, and lima beans.


All nuts are good for you, but walnuts are especially good for you. They have more omega 3s than salmon. Walnuts have more anti-inflammatory properties than red wine. They also have half as much protein as chicken. The reason walnuts are here is because other nuts only have one or two of these factors instead of all three. You can sprinkle walnuts on top of salads, add chopped walnuts to pancake or waffle batter, mix grinded walnuts into olive oil to make a marinade, or put walnuts in your peanut butter. You can substitute walnuts with almonds, peanuts, macadamia nuts, hazelnuts, or pistachios.


Oats have soluble fibers, which means that your body has an easier time processing foods from these fibers. These fibers can also help to lower your risk of heart disease. Oats may have carbs, but they are a good counteractant to the fiber that they have. Oats also have a lot of protein in them. You can eat granola bars and get your daily oat intake. You can also sprinkle oats on top of yogurt, cereals, or salads. You can substitute oats with flaxseed, wild rice, or quinoa.

Before you begin adding new foods to your daily diet, you should have a conversation with your nutritionist about it. Your nutritionist will be able to help you determine how beneficial these foods will be to you. They will also be able to help you determine portion sizes of these foods and how often you should really be eating them. They may even have ideas of other foods to add to your diet that you may want to add to your diet more than the foods listed here.