Healthy Foods Dietitians Say Should Be in Every Diet

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It sounds easy, but in practice, we all know staying on course can be difficult. So, while no one needs pizza or ice cream or wine, treating yourself to your favorite foods and beverages on occasion can actually be helpful to your overall diet. “It’s clear that what we restrict, we will crave and likely binge,” says Melissa Macher, RD. Instead of restricting yourself, go ahead and enjoy the occasional treat when it sounds good. Doing so is better for your mental health, and can also help you stay on track with a healthy, long-term eating plan. That said, there are plenty of healthy, great-tasting foods to consider as the foundation of your diet.

We enlisted several top dietitians to share some of their favorite healthy foods, covering a range of categories, from proteins and vegetables to on-the-go snacks. Some are great for weight loss, others are packed with nutrients and fiber, and all can easily be added to your diet.

You don’t have to eat all of these foods to be healthy, but the more the merrier. So, the next time you go shopping for groceries, add some of these dietitian-approved selections to your basket.

“With soluble fiber and healthy fat, almonds are a nutrient-rich option for a snack to help keep you satisfied for hours.”
— Amy Goodson, MS, RD, a board-certified specialist in sports dietetics

“Apples are perfect, portable packages of fiber, vitamin C and many other immune-supportive flavonols. The saying, ‘an apple a day keeps the doctor away,’ has some scientific backing due to the way that apples support gut health and therefore immune health. They are typically available all year long in a multitude of varieties to suit any preference. Eat them whole, including the skin for the most benefit.”
— Liz Wyosnick, MS, RDN, and owner of Equilibriyum in Seattle

“Plant-based fats are generally high in unsaturated fats, which can be protective of your cardiovascular system including your heart and brain. Adding avocado to your salad can be a great way to add in plant-based fats.”
— Macher

“Beets are very high in natural nitrates that convert to nitric oxide within the body and assist vasodilation, which means relaxed blood vessels and better blood flow. These benefits make beets particularly beneficial for those with high-blood pressure and athletes. Beets are also very high in fiber.”
— Wyosnick

“High in antioxidants and fiber, berries help contribute to good heart health and immune health.”
— Goodson

“High-sulfur vegetables such as broccoli, Brussels sprouts and cauliflower help to enhance the natural detoxification function of the liver. The unique plant compounds (glucosinolates) in these vegetables can up-regulate the recycling and ridding of toxins we may be exposed to.”
— Wyosnick

“Canned beans, such as black, kidney and garbanzo, are high in fiber so they fill you up, not out.”
— Leslie Bonci, MPH, RD, owner of Active Eating Advice

“Even though it has more fat than water-packed tuna, it also adds more flavor, so you don’t need to add as much mayo. And with 21 grams of protein for a small can, it’s a protein-palooza.”
— Bonci

“We get a nice dose of vitamin A from orange vegetables such as sweet potatoes and carrots.”
— Macher

“Chia seeds are one of the most fiber-dense foods, and when they are hydrated with water, they form a gelatinous mass that assists GI regularity. A sprinkle of chia seeds is an easy add to many meals including oatmeal, yogurt, peanut butter toast, salad dressings and even soups. Chia seed pudding is a refreshing snack that can assist occasional constipation.”
— Wyosnick

“Chicken without the skin is a great source of lean, high-quality protein, especially when baked, broiled, grilled or sautéed.”
— Goodson

“Chickpeas are a great weight-loss food because they contain both protein and fiber, which are nutrients that help keep your appetite under control. In one study, people who added about a 1/2 cup of chickpeas to their diet for 12 weeks ate less from other food groups with an especially noticeable drop in the amount of grains they were consuming. The study participants also reported feeling more satiated when eating chickpeas.”
— Samantha Cassetty, MS, RD, a New York City-based nutrition and wellness expert and co-author of “Sugar Shock”

“When potatoes are cooked, cooled and reheated, a type of fiber-resistant starch is formed. This fiber lowers the glycemic impact of the potato and provides prebiotic fiber to feed the beneficial bacteria of the gut microbiome. This is reason enough to batch cook potatoes and then reheat them for meals later.”
— Wyosnick

“[Cottage cheese is] packed with protein for the filling factor, and it blends well with savory vegetables or sweet fruit.”
— Bonci

“Milk contains nine essential nutrients, including calcium, vitamin D and potassium, which are three of the nutrients of concern for Americans.”
— Goodson

“Even when you’re trying to lose weight, I think it’s important to include the foods you love. It’s not sustainable or healthy to restrict yourself from eating your favorite foods. Dark chocolate is a great choice because, not only is it delicious, but it also contains antioxidants and a good amount of magnesium, which is a mineral that is tied to mood regulation and sleep. Also, one study found that compared to an equal amount of milk chocolate, dark chocolate was more satisfying. When participants ate dark chocolate and were then allowed to eat any amount of pizza they wanted, they ate 17% less compared to when they were first given milk chocolate. And the dark chocolate also led to a reduction in cravings for other sweets.”