The 5 Foods a Harvard Nutritionist Wants You to Eat “Every Day

Do these make an appearance in your diet?
When you think of adopting a healthy diet, you most likely think of all the decadent foods you have to give up. But as Harvard Health reports, there are plenty of delicious, healthy foods that you should actually add to your existing diet to balance out your intake. For insight as to which foods pack the biggest nutritional punch, the publication tapped Teresa Fung, nutritionist and adjunct professor in the department of nutrition at the Harvard T.H. Chan School of Public Health. Below, find her list of healthy and satiating foods that she recommends eating every day (or at least as often as possible).
1. Salmon: This oily fish is a great source of healthy protein, omega-3 fatty acids, and bone-building vitamin D. “Aim instead to eat it at least once a week to reap the health benefits,” adds Fung, considering the price of salmon.
2. Brussels sprouts: These nutrient-dense vegetables “offer up a well-rounded group of vitamins, including vitamin A, vitamin C, vitamin K, potassium, and folate.” If you’re not a fan, she recommends reducing the bitter taste by roasting them with a dash of olive oil and topping with chopped nuts.
3. Blueberries: These berries are extremely high in antioxidants, vitamin C, vitamin A, and fiber. She recommends blending them up with additional berries and plain yogurt to make a smoothie.
4. Nuts: Unsalted almonds, walnuts, and even peanuts are a satiating snack that provide an “infusion of healthy oils, protein, and vitamin E,” she explains. With that said, “Depending on the type of nut you choose, an ounce can ring in at 200 calories or more,” so limit your daily intake to a small handful.
5. Plain yogurt: For a dose of gut-healthy probiotics, protein, calcium, magnesium, vitamin B12, and key fatty acids keep plain yogurt in regular rotation. “The problem with flavored yogurt is some of the brands out there have way too much sugar,” says Fung. Add blueberries and nuts for added flavor instead.