The Best Foods to Eat, According to Nutrition Experts

When was the last time you felt lost trying to decide what to eat? Plenty of people can relate. No one can tell you what's best for you when there are so many competing diet claims. A group of nutritionists were consulted in an effort to streamline the process. Consider your options for what to eat if you find yourself stranded on an island without any food.

On the whole, their choices are good for you. The point is to alleviate the burden of sifting through conflicting diet recommendations so that you can focus on eating healthily and enjoy doing it.

Key Terms:

• Vitamins A, C, and E are antioxidants because they neutralize free radicals, which are molecules that can ruin cellular damage.
• Anti-inflammatory and color-preserving anthocyanins are found in red, blue, and purple fruits and vegetables.
• Oils rich in omega-3 fatty acids aid cellular function and decrease inflammation.
• A class of plant-based nutrients known as phytonutrients can shield cells from harm and reduce the likelihood of illness.
• Many plants contain polyphenols, which are micronutrients with antioxidant properties.

Recommended Foods 

Barley

Barley is a complete grain that helps with digestion and keeps blood sugar levels stable because of its high soluble fiber content. Supplemented with antioxidants, vitamins, and minerals, it is an excellent source of good health.

As a suggestion, you can use barley flour to make bread or pizza dough, or you can incorporate barley into soups and salads.

Beans

Protein, fiber, vitamins, and minerals abound in beans. They have been associated with a decreased likelihood of developing cancer and heart disorders.

If you're prone to gastrointestinal problems, it's best to ease into beans slowly.

Beets

There are a lot of vitamins, antioxidants, and nitrates in beets. By increasing blood flow and decreasing blood pressure, they help.

One piece of advice: eat actual beets, not beet supplements.

Berries

Antioxidants, which blueberries are rich in, help reduce inflammation and oxidative stress. Increased brain health and decreased risk of chronic diseases are associated with them.

Advice: Eating blueberries isn't the only kind of berry you should embrace.

Bread (whole grain/mixed grain)

Cakes made with whole grains or a combination of grains
For an extra nutritional boost, go for whole grain or mixed grain breads. Substitute whole-grain bread and other less processed options.

Note: Sourdough bread may be easier on the digestive system.

Broccoli

The phytonutrients, vitamin C, and fiber found in broccoli may reduce the likelihood of cancer.

Cruciferous vegetables such as kale and cauliflower are great alternatives to broccoli if you're not a fan of this particular vegetable.

Carrots

Vitamin A, beta-carotene, and antioxidants abound in carrots. There is a correlation between them and improved eye health.

Consider purchasing organic, smaller carrots to enhance their flavor.

Cheese

The protein and calcium content of cheese is considerable. In addition to being a fermented food, it provides probiotic benefits.

Parmesan and feta are low-lactose cheeses that may help those who are lactose intolerant.

Cherries

One can find antioxidants, vitamin C, and fiber in abundance in cherries. Having them may reduce the likelihood of cognitive decline.

Trick: Blend in some frozen cherries for a delicious smoothie.

Chicken

When compared to red meat, chicken has fewer saturated fat grams and provides more protein. It is also a good source of vitamins.

To make chicken taste new, try preparing it with various spices and cooking techniques.

Coffee

Chronic disease risk is inversely correlated with coffee consumption due to the beverage's high antioxidant content.

If you're expecting a child or have caffeine sensitivity, it's best to cut back on your caffeine consumption, especially around coffee.

Eggs (pasture-raised)

Poultry eggs that have been raised on pasture
High levels of protein, omega-3 fatty acids, and vitamin D can be found in eggs. The nutritional value of eggs increases when they are raised on pasture.

Use egg whites if you're trying to limit your consumption of saturated fat.

Fish

As a food source, fish is rich in protein and omega-3 fatty acids. Among the many nutrients found in salmon, vitamins B12 and D stand out.

To get more omega-3s and less saturated fat, go for wild-caught salmon.

Flaxseeds

Fiber, omega-3 fatty acids, and antioxidants are abundant in flaxseeds. Heart health and hormone balance are supported by them.

You can replace eggs in recipes or add ground flaxseeds to soups and smoothies.

Kimchi

A fermented food that is high in probiotics, vitamins, and antioxidants is kimchi. It helps keep the digestive tract and immune system healthy.

Some suggestions: visit a Korean restaurant or look for bottled kimchi.

Lentils

Fiber, protein, folate, and iron are all abundant in lentils. For those looking for a plant-based protein source, they're pretty versatile.

Whenever you call for ground beef, try using lentils instead.

Edible Mushrooms

Protein, vitamins, and antioxidants can all be found in mushrooms. They have the potential to reduce the likelihood of developing cancer.

My favorite way to enjoy mushrooms is in salads, sauces, or sautéed with onions.

Oates

Fiber, protein, and vitamins abound in oats. Plus, they don't contain gluten and can be used for different purposes.

Preparing oatmeal flour for use in baking or incorporating raw oats into veggie burgers are two suggestions.

"Extra Virgin" Olive Oil

There are a lot of antioxidants and monounsaturated fats in extra virgin olive oil (EVOO). The aroma is heady, and the taste is mouthwatering.

A word of advice: use extra virgin olive oil (EVOO) before its best-by date and keep it in a cool, dry place.

Pineapples

Antioxidants, vitamins, and minerals abound in pineapples. In them you'll find bromelain, an enzyme that promotes healing.

As a general rule, you want a ripe pineapple that gives a pleasant aroma and budge when gently squeezed.

Romaine lettuce

A lot of beneficial nutrients, including vitamins and minerals, are found in red leaf lettuce. Red and green plant compounds are both provided.

Boost your smoothie game and cut down on waste by adding some lettuce.

Beans and soybeans (tofu, tempeh, soy milk, edamame)

As a whole protein, soy contains all nine essential amino acids. Not only is it associated with decreased risk of cancer, but it is also very adaptable.

A word of advice: stay away from non-dairy milks that have added sugars by reading the labels correctly.

Spinach

Leafy greens like spinach are a great source of healthy fats, many vitamins, and minerals. Cognitive function and eye health are both improved by it.

Enjoy spinach either raw or cooked; just keep in mind that cooking extracts some nutrients while retaining others.

Sugar potatoes

Rich in beta-carotene, fiber, and antioxidants, sweet potatoes are complex carbohydrates.

For a fast and nutritious dinner, try baking or microwaving cut sweet potatoes.

Tomatoes

Kalium, folate, vitamin K, and antioxidants abound in tomatoes. Health benefits for the heart and reduced cancer risk have been associated with them.

Suggestion: Opt for smaller, sweeter tomatoes or shop locally.

Walnuts

Numerous health benefits, including antioxidants, omega-3 fatty acids, and unsaturated fats, include walnuts. Additionally, they are associated with a decreased likelihood of developing chronic diseases.

Keep walnuts on hand for an easy snack or toss them into a salad.

Watermelon

Many nutrients, including magnesium, potassium, vitamins, and antioxidants, can be found in watermelon. It's incredibly hydrating, too.

Pro tip: If you're not a fan of drinking water, eat some watermelon to keep hydrated.

Greek Yoghurt

You can get your protein, probiotics, calcium, and vitamin D fix by eating Greek yogurt.

As an added bonus, adding nuts and berries to yogurt can help stabilize blood sugar levels while also adding flavor and nutrition.

Sustaining Snacks

Any combination of fruits, nuts, seeds, or other healthy snacks can be enjoyed.

Walnuts or almonds paired with dried prunes
Slim-fat feta and whole-grain crackers
Greek yoghurt topped with crushed nuts and juicy berries
The best snacks help stabilize blood sugar, control hunger, and boost energy.

Issues of a Practical Nature

• Fewer potentially dangerous chemicals are present in organic foods.
• Prevent eating foods that have been through a lot of processing.
• Just think about how you live your life, how active you are, and what you like.
• Indulge in treats every once in a while and savor meals with someone.

Having food as fuel is important, but food is also meant to be enjoyed.

Caution: To get tailored recommendations, talk to a doctor or a certified nutritionist.