Heading out to the grocery store can often feel like stepping into a battlefield. How do you know what to load into your cart? What’s the magic number when it comes to fruits and veggies? And snacks—how do we even begin to tackle that delicious dilemma? Although most of us have a general sense of what constitutes healthy food, knowing precisely what to grab to boost our health can be a head-scratcher. But fret not, because we’ve turned to registered dietitians and nutritionists for guidance. They’ve dropped some serious wisdom on the wholesome foods they can’t live without. So, get ready to hit the aisles with confidence and consider adding these nutritionist-approved foods to your shopping list. If these power foods work wonders for the experts, who says they can’t work for you too?
By trying out these nutritious options, you might unearth your new favorite bite-sized habit. Who knows, your taste buds might just thank you later!
Olives
Think olives are just cocktail garnishes? Think again! “Olives are an exceptional source of vitamins A and E, which shield your skin from free radical damage,” shares Peggy Kotsopoulos, RHN and author of Kitchen Cures. Not only do they enhance your skin tone and strengthen connective tissue, but their abundant monounsaturated fats are heart-friendly too, helping to lower bad cholesterol while raising good HDL levels. And let’s be honest—who can resist the briny, tasty charm of both green and black varieties?
Cucumber
Get ready for some cucumber love! “Cucumbers are incredibly hydrating—composed of 95 percent water,” says Lisa Hayim, registered dietitian and founder of The WellNecessities. When you’re not feeling like gulping down fluids, munching on cucumber slices or tossing them into salads can be a refreshing way to meet your hydration needs. Plus, they’re low in calories, making them a fantastic addition for weight watchers and those seeking digestive relief.
Chia Seeds
Don’t let their tiny size fool you—chia seeds are nutrition powerhouses. “Packed with omega-3 fatty acids and fiber, they outshine most foods in density,” says Hayim. Stir them into your morning yogurt or salad dressings, or throw them in for a nutritious heft to your meals. “They’re a wonderful low-carb substitute,” notes Rebecca Lewis, RD for HelloFresh. When it comes to plant-based protein, chia seeds should definitely be in your pantry!
Jackfruit
<p“Jackfruit is the darling of the wellness world,” enthuses Hayim. Vegan bistros have embraced it in everything from tacos to burgers, thanks to its meaty texture. Not to mention, it’s loaded with essential vitamins and minerals while being completely devoid of saturated fat and cholesterol. Plus, it boasts a treasure trove of B vitamins—perfect for converting food into energy. Color us intrigued!
Avocados
Even nutritionists can’t resist the allure of avocados! “I adore them,” says New York City-based dietitian Aislinn Crovak, RD, CDN. “They are loaded with vitamin C, crucial for boosting your immune system, and healthy fats, which are vital for your diet.” She adds them to practically everything—sandwiches, salads, or simply sprinkled with sea salt and cracked pepper. Her breakfast of two sunny-side-up eggs paired with creamy avocado? A culinary dream! Bonus news: Avocados contribute up to 40 percent of your daily fiber intake.
Greek Yogurt
“Greek yogurt is a nutritional trifecta—probiotics, protein, and calcium,” explains Dr. Sonali Ruder, DO, otherwise known as The Foodie Physician. Probiotics are those friendly bacteria that help keep your gut in check. With plenty of protein to support muscle maintenance and energy, it’s perfect for vegetarians as a nutritious protein source. Don’t forget about calcium—essential for robust bone health!
Swiss Chard
“Swiss chard is one of the top leafy greens you can eat,” Kotsopoulos says. It supports cardiovascular wellness and bone health like a champ, all thanks to its storehouse of Vitamin K—the building block for strong bones. One cup boasts a jaw-dropping 374 percent of your daily recommended intake!
Walnut Pesto
Pesto lovers, unite! “This delicious blend combines nutrient-packed green herbs, olive oil, bold cheese, and walnuts for omega-3s,” notes Annie Kay, MS, RDN, nutritionist at the Kripalu Center for Yoga & Health. With high antioxidant levels, you can twirl this luscious sauce in pasta or toss it on toast for a culinary explosion!
Apple Cider Vinegar
“One of my kitchen staples? Apple cider vinegar!” insists Dr. Taz. It helps keep that pesky alkaline pH level balanced—goodbye fatigue, inflammation, and weight woes! Also, it’s a useful assistant in combating heartburn. We’re beginning to think we need to stock up.
Watermelon
<p“Watermelon is a hydration superstar!” Kotsopoulos exclaims. Packed mostly with water and rich in potassium, it’s a delicious way to stay hydrated while keeping your skin looking fresh. The watermelon rind also delivers a vitamin C punch and helps tackle aging. Let’s not forget about L-Citrulline, which can boost circulation and skin luminosity. And that antioxidant lycopene? It outshines tomatoes and works wonders for collagen production and guarding against UV rays.
Amaranth
Fancy a dash of superfood on your plate? Amaranth, a seed often mistaken for a grain, is rich in protein and calcium, states Hayim. Whether cooked in water or added raw, it’s a gluten-free choice that helps lower heart disease and stroke risks. Sounds pretty great if you ask us!
Ginger
<p“Ginger is the golden remedy for digestion,” says Dr. Tasneem Bhatia, MD, or as she’s affectionately known, Dr. Taz. The gingerol compound aids in tackling nausea and indigestion while offering anti-inflammatory support for joint discomfort. Tea time, anyone?
RELATED: The Single Best Way to Store Ginger
Quinoa
Quinoa isn’t just trendy; it’s a nutritious powerhouse! “High in protein, fiber, and magnesium, quinoa substitutes rice beautifully and can even elevate your baking,” Crovak shares. With a complete profile of all nine essential amino acids, it steps up the protein game in your meals. Plus, it makes a crunchy addition to desserts too!
Sweet Potatoes
<p“Sweet potatoes are starchy yet brimming with beta-carotene—an essential for healthy skin and eyes,” says Crovak. Whether mashed, baked, or even fried, they make a wonderful side dish. A sprinkle of cinnamon and a hint of butter can transform your sweet potato into a heavenly treat.
Hemp Seeds
<p“Hemp seeds are a fantastic plant-based protein source,” explains Kay. They’re rich in fiber and packed with anti-inflammatory omega-3 fatty acids. Ideal for those who might be nut-sensitive, these nutty little gems can be easily incorporated into muffins, cookies, or even sprinkled over pasta for that perfect crunch!
Goji Berries
<p“Goji berries are bursting with antioxidants,” shares Hayim. Emerging research suggests that they could support weight loss too. In a recent study, participants who guzzled goji berry juice saw a reduction in waist size after just two weeks! Add them to salads, oatmeal, or munch on them straight for a tasty energy boost.
Kale
<p“It’s no secret that kale is a nutritional titan,” says Hayim. Loaded with vitamins and phytonutrients, this leafy green promotes cell function and immune responses to ward off illness. Its antioxidant capabilities are nothing to sneeze at either!
RELATED: Secret Effects of Eating Kale, Says Science
Brussels Sprouts
<p“Brussels sprouts? Count me in!” smiles Toby Amidor, MS, RD, CDN, nutrition partner of the American Macular Degeneration Foundation. Packed with vitamins A and C, they’re a powerhouse for eye health. One cup delivers 100 percent of your daily value of both vitamins, helping to fortify healthy eyesight and strong bones.
Wild Salmon
<p“Wild salmon is a delightful source of omega-3 fatty acids and antioxidants,” notes Dr. Taz. Its unique blend of nutrients offers a wealth of anti-inflammatory benefits that can help you look and feel younger. Salmon lovers definitely have something to celebrate!
Nut-Based Cream Cheese
If dairy isn’t your jam, “Nut-based cream cheeses are a game changer,” reveals Hayim. Kite Hill’s almond-based alternatives are creamy and delicious, making them the go-to for anyone trying to cut back on dairy without sacrificing flavor. Spread on a bagel or even use it as a fun dip for Portobello mushrooms!
Interested in going dairy-free? Check out these expert tips for smoother sailing!
Dandelion Greens
<p“You might be surprised, but dandelion greens are one of the most nutrient-dense foods around,” claims Kay. They pack a protective punch with vitamins A and C, giving your liver a gentle detox. For a fun twist, seek out fresh dandelions at farmers’ markets or health food stores.
Chickpea Pasta
Chickpea pasta is about to be your new best friend. “With its lower carbohydrate content and zero refined flour, chickpea pasta checks many boxes,” Hayim explains. Since it’s made from beans, it promotes fullness and helps prevent overeating. Not to mention, it’s naturally gluten-free and offers a protein-packed punch. Banza pasta is a taste sensation!
Coconut Oil
<p“Coconut oil has become a favorite in kitchens around the globe for good reason,” says Dr. Taz. While it’s high in calories and saturated fat, it helps elevate HDL (good) cholesterol levels while aiding in heart health. “And don’t forget about its antiviral properties! Slather some on rice cakes for a quick and healthy snack.”
Broccoli
Remember shoving broccoli away as a child? Time to reconsider! “Packed with strong bones in mind, broccoli delivers vitamin K and absorbable calcium,” shares Kotsopoulos. This alkalizing veg supports greater bone density and offers calming magnesium, folate for mamas, and fiber to help keep you full and support weight loss.
Butternut Squash
<p“Considered the ultimate fall food, butternut squash is also a boon for eye health,” Amidor notes. Brimming with powerful antioxidants (vitamins A, C, and E), it enhances vision and maintains skin health. Toss it in salads or into soups for a flavor sensation that’ll leave you wanting more!
RELATED: 10 Healthy Superfoods You Should Eat Every Day
Tea
<p“Tea brings a wealth of polyphenols to the table, known for their anti-inflammatory and antioxidant properties,” explains Alexandra Miller, RDN, LDN, Corporate Dietitian at Medifast, Inc. Unsweetened tea is naturally low in calories and can be used in cooking or as the base in smoothies. What a simple way to boost antioxidant intake!
Hummus
<p“Hummus is an essential food group,” Hever insists. Providing a blend of protein, healthy fats, and micronutrients, this chickpea delight shines in the kitchen. Paired with tahini, it’s packed with healthy fats and minerals, while zesty lemon enhances iron absorption. Now, if you’ll excuse us, we need to grab some veggies for dipping!
Blueberries
<p“Rich in vitamins and minerals, blueberries are linked to a lowered risk of chronic diseases,” Ruder notes. Full of vitamin C and fiber, these little berries work wonders for digestive health and immune function. Plus, they keep your blood sugar levels stable—more reasons to pile them on your breakfast!
Leafy Greens
Nuts
<p“Nuts are nutrition powerhouses,” shares Guillot. Chock-full of protein, healthy fats, and anti-inflammatory polyphenols, walnuts particularly stand out for their omega-3 content. Regularly consuming nuts can support weight management, blood pressure, and healthier cholesterol levels. So go ahead and grab a handful!
RELATED: What Happens to Your Body When You Eat Nuts Every Day
Flaxseeds
<p“Flaxseeds are brimming with lignans, which may offer significant health benefits,” Hever reveals. These tiny seeds are also rich in omega-3 fats, vital for managing inflammation and supporting heart wellness. Plus, with both soluble and insoluble fibers, they keep your digestive health in check—who could argue with that?
Beets
<p“Beets are a gift from nature filled with betalains,” explains Alicia Galvin, MEd, RD, LD, CLT, IFNCP. Known for their antioxidant abilities, they support detoxification processes in the body. The pigments in beets help our metabolism bind toxins, paving the way for their excretion. Who knew vibrant veggies could do so much?
Garlic
<p“Garlic—a stunning member of the allium family—shows off sulfur compounds that aid our detoxification systems,” says Galvin. But that’s not all; it may help lower cholesterol levels while offering a rich array of antioxidants that work to reduce inflammation. If you’re not adding garlic to your meals yet, what are you waiting for?
Olive Oil
<p“Extra virgin olive oil (EVOO) is a staple for a reason,” asserts Galvin. Known for its anti-inflammatory and heart-friendly properties, just a tablespoon a day can work wonders. Skip the store-bought dressings and shake up a mix of olive oil and fresh lemon juice for a vibrant addition to your salads!
Beans
<p“Beans are a fantastic source of protein that can work wonders for your health,” shares Morgan Bettini, MS, RDN, E-RYT. These nutritional gems help maintain weight while reducing risks for heart disease. Toss them in salads or as a side dish, or even sneak them into healthy dessert recipes!
Eggs
<p“Whole eggs provide choline, essential for cognitive function,” states Kristin Koskinen, RDN, LD, CD. Pastured eggs are your best bet; they contain omega-3s which fight inflammation and support brain health. Instead of sugary cereals, swap in eggs for a hearty start to your day!
High-Fiber Cereals
<p“High-fiber cereals like All-Bran are a staple in my pantry and beyond,” shares Julie Pappas, R.D. Most adults fall short on their fiber intake, yet it’s important for your gut and maintaining stable blood sugar levels. Try incorporating high-fiber cereals into yogurt or shakes for an extra kick of health!
Nut and Seed Butters
<p”Nut and seed butters should be your go-to!” says Rachel Fine, M.S., R.D., C.S.S.D., C.D.N. These power-packed spreads offer fiber, protein, and healthy fats. From almond to sunflower butter, they provide nutrition without compromising on taste. Almond butter, for instance, is similar to peanut butter but packs twice the iron—perfect for combating fatigue!
RELATED: I Tried 10 Popular Peanut Butters & the Best Was Sweet, Salty, and Cheap
Oatmeal
<p“Oatmeal is an excellent source of soluble fiber,” states Ashley Reaver, M.S., R.D., C.S.S.D. This powerful fiber helps lower both blood glucose levels and LDL cholesterol—two aspects critical for heart health. When done right, oatmeal isn’t just a breakfast option; it’s a health staple!
Water
“Water is essential for every function in the body,” stresses Marissa Meshulam, R.D. Most people don’t even drink enough water daily, leading to symptoms like fatigue or even masking hunger. When coaching clients, I recommend starting with a goal of two liters a day. Don’t forget to jazz it up with some fruit or herbs to make hydration more fun!
Report By Axadle
