Eggs![]()
“I eat an egg almost every day. I will have a scrambled egg for breakfast, slice a hard-boiled egg on my salad or just eat a hard-boiled egg as a snack with some veggies on the side. One whole egg is brimming with protein and the egg yolk has many good-for-you nutrients like vitamins D and B12, riboflavin, choline and selenium. Plus, the yolk is home to phytochemical antioxidants lutein and zeaxanthin, both shown to play a role in healthy eyes.”
—Toby Amidor, MS, RD, author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day
Oatmeal
“My day doesn’t seem complete without some steamy oatmeal. I create a bowl of benefits by adding a swirl of almond butter, chia seeds and warm milk to boost protein, fiber, calcium and flavor. This breakfast keeps my appetite satisfied and it works wonders on my taste buds, too! It even makes a great lunch or dinner when time is tight.”
Turmeric
“I use turmeric daily. Research has shown this wonder spice safely fights inflammation better than some ingredients in common anti-inflammatory OTC drugs. As a runner, I want to eat foods that have been proven to reduce inflammation because that means I can be active for longer in my life. It is also a source of antioxidants that could help fight inflammatory bowel disease, prevent cancer, improve liver function, and possibly lower cholesterol. I put 2 teaspoons in my daily smoothie. I don’t taste it but I know it’s doing awesome things in my body.”
Tomatoes
“Whether it’s along side an omelet, on a sandwich, in a salad or part of my pasta dish, a day doesn’t go by that I don’t include a tomato. It’s a perfect food to add volume to a meal without adding many calories. And the bonus: it’s packed with vitamin C to help keep your immune system strong.”
—Keri Gans, RDN, author of The Small Change Diet
Dark Chocolate
“Dark chocolate is a must-have in my daily repertoire. I always go for a square of at least 70% cocoa and lately have been enjoying 85% topped with a teaspoon of peanut butter. Studies have found that one ounce of high quality dark chocolate (at least 70%) may decrease blood pressure and reduce the risk of heart disease and stroke so I say, bring it on!”
—Holley Grainger, MS, RD, culinary nutritionist
Nuts & Seeds
“Since I eat mostly plant-based protein, I stock up on nuts & seeds. Not only do they give me protein, they also have satisfying healthy fats and fiber. I stir them in my oatmeal, puree them for sandwich spreads, toss them into salads, chop them as a pasta topping, and sprinkle them into dark chocolate bark.”
—Dawn Jackson Blatner, RDN, Author of The Flexitarian Diet
Hummus
“Hummus is a daily food for me. I am not a huge fan of raw veggies. Regardless, I try to get in four servings a day. Dipping them in hummus gives my boring veggies a boost of flavor. Not only that, I get in some extra fiber and protein by adding the hummus.”
—Jim White RD, ACSM HFI, spokesman for Academy for Nutrition and Dietetics, owner of Jim White Fitness & Nutrition Studios
Blueberries
“I enjoy blueberries daily because for only about 80 calories in 1 cup of blueberries, blueberries top the charts for antioxidant content compared to other fruits. One cup delivers 14% of the recommended daily dose of fiber and nearly a quarter of the recommended daily intake of vitamin C. The synergy of these nutrients protects our hearts and cells against cancer. Frozen blueberries make it possible to enjoy summer sweetness during the winter months.”
—Jennifer McDaniel, MS, RDN, CSSD, LD, Food & Nutrition Expert
Hot Water With Lemon
“I start most days with hot water and lemon instead of caffeine as it doesn’t agree with me. The lemon water gently wakes up my digestive tract and gets me ready for the day. The lemon offers flavor as well as anti-inflammatory and immune boosting nutrients.”
—Katie Cavuto, MS, RD, {Nourish.Breathe.Thrive}
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