30 Foods You Can Actually Eat a Lot Of


Too often, seemingly nutritious snacks are actually laden with sugars, saturated fats, and carbs.

That’s why we’ve selected the healthiest foods that are not only tasty but also simple to prepare.

Sticking to a healthy eating plan is all about variety to avoid boredom, and these foods will certainly keep things interesting.

You’ll notice a common theme among these nutritious options: each is a fundamental component like a fruit, vegetable, grain, or dairy item.

This means steering clear of pre-packaged items with long lists of unfamiliar ingredients.

When shopping, use this guideline: if the item is straightforward, wholesome, plant-based, and minimally processed, you’re making a healthy choice.

The List of Healthiest Foods


Oatmeal is beneficial for managing cholesterol levels and combating heart disease.

It keeps you satiated until lunchtime, thanks to its soluble fiber.

Opt for old-fashioned or steel-cut oats for the best benefits.

For a savory twist, top your oatmeal with olive oil and Parmesan, or try incorporating spinach and poached eggs.


A half-cup serving of avocado provides nearly 20% of your daily fiber needs.

It’s also rich in cholesterol-lowering monounsaturated fats.

Enhance a meal by adding halved avocado with soy sauce, lime juice, and toasted sesame seeds, or simply enjoy some avocado toast.


Walnuts are an excellent source of omega-3 fatty acids, which help improve cholesterol levels.

Combine walnuts with dried figs and anise seeds for a flavorful snack, or incorporate them into a corn salad with feta.


Substituting mushrooms for beef in meals can reduce calorie intake by up to 400 calories.

Try sautéing mushrooms and shallots, then serving them over roasted fish or chicken, or make a mushroom white pizza.

Greek Yogurt

This yogurt variant is rich in probiotics, which may enhance digestion and boost immunity.

It contains more protein per serving than regular yogurt.

Combine it with cumin, cucumber, garlic, and cilantro for a refreshing side, or pair it with buffalo cauliflower.


Egg whites are a low-calorie source of protein.

The yolks are rich in vitamins B12 and A, and contain choline, crucial for pregnant women.

Create a sandwich with whole-grain bread, hard-boiled eggs, tomatoes, olives, and a drizzle of olive oil, or try Italian baked eggs.


These young soybeans are high in fiber and one of the few plant-based complete proteins.

Blend edamame with garlic, olive oil, and lemon juice for a quick spread, or add it to risotto with lemon and tarragon.


Kiwi offers more vitamin C per ounce than oranges and is also a good source of potassium and fiber.

Enjoy it sliced with a drizzle of honey and a sprinkle of toasted coconut.

Sweet Potatoes

Rich in the antioxidant beta-carotene, sweet potatoes are a nutritious choice.

Try steaming them with apples and pureeing with maple syrup and crushed red pepper, or explore various sweet potato recipes.


Kale is packed with calcium, vitamin C, beta-carotene, and antioxidants.

It’s also a good source of lutein, which is beneficial for eye health.

Make kale chips or combine it with quinoa, mushrooms, and sweet potatoes for a nutritious meal.


What makes a food “healthy”?

A healthy food is typically whole, plant-based, minimally processed, and rich in nutrients such as vitamins, minerals, fiber, and healthy fats.

Can healthy foods also be easy to prepare?

Absolutely. Many healthy foods require minimal preparation, such as raw fruits and vegetables, or simple cooking methods like steaming or grilling.

How can I make healthy eating more interesting?

Incorporate a variety of foods into your diet, experiment with different spices and herbs, and try new recipes to keep your meals exciting and flavorful.

Are there any healthy snacks that are also satisfying?

Yes, snacks like nuts, Greek yogurt, and fruits can be both satisfying and nutritious, offering a good balance of protein, healthy fats, and fiber.

How can I tell if a packaged food is healthy?

Look for short ingredient lists with familiar, whole-food items. Avoid products with added sugars, unhealthy fats, and a high amount of sodium.

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