Whether you're trying to lose weight [1] or you just want to take better care of yourself, a healthy diet is essential. But picking and choosing the most virtuous foods can be tricky on your own. How can you ensure you're getting the vitamins you need? Enough fibre [2]? The right nutrients to slow ageing or keep your system running smoothly?
POPSUGAR asked Mascha Davis, MPH, RDN, a registered dietitian and nutritionist and the national media spokesperson for the Academy of Nutrition and Dietetics [3], to help us sort through the clutter. Here, you'll find five foods she recommends eating at least once over the course of the day. And whether you want glowing skin or a healthy digestive system, her picks deliver. "These foods all promote different aspects of health and provide a balance of nutrients you need," she said. "I eat them every day, and you should too."
Fortunately, they couldn't be simpler to add to your menu — keep reading to see for yourself.
Leafy Greens
"Leafy greens are high in phytonutrients and antioxidants, as well as vitamins A, E, C, and K," Davis said. "These vitamins are essential for a healthy immune system [5] and glowing skin." Eat them in a salad, fold them into a pasta dish (try spinach, mozzarella, and tomato), or add them to your breakfast omelet or smoothie.
Eggs
"Eggs contain lutein and zeaxanthin, which are important for eye health," Davis told POPSUGAR. But the breakfast staple also boasts the nutrient choline, the building block of neurotransmitters that help support the brain and nervous system [6]. Try eating eggs hard-boiled for a protein-rich snack, or make them the centrepiece of any meal [7].
Small, Cold-Water Fish
"These fish are high in omega-3 fatty acids, vitamin D, vitamin B2, and other important nutrients like selenium and calcium," explained Davis, who noted that small fish are also less likely to be contaminated with mercury than their larger counterparts. Of those, vitamin D is especially crucial [8]: it helps the body absorb calcium, which is key for strong bones, and it's found in very few foods. Try adding fish like sardines and mackerel to salads and pasta dishes.
Nuts
"Nuts are high in healthy fats and antioxidants," Davis said, including omega-3 fatty acids, which support brain function and protect against heart disease. Nuts are also a good source of protein and fibre, which quickly satisfy hunger [9] and keep you full longer. "I tell my clients to keep them in their desk or car. They're the perfect on-the-go snack," she said.
Prunes
"Prunes are relatively low in calories but high in nutrients and can even help lower cholesterol," Davis said. "Their fibre also aids digestion [10] and reduces risk for diseases like diabetes, while antioxidants help fight harmful substances and the ageing process." Work them into your snack rotation, stat.