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1–6: Fruits and berries

Fruits and berries are among the world’s most popular health foods.

These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.

1. Apples

Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.

Put a spooky twist on caramel apples this Halloween by adding black food coloring to your cauldron to conjure up some Poison Apples.

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2. Avocados

Avocados are different from most other fruits because they’re loaded with healthy fats instead of carbs. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C.

Classic avocado toast ($10). Shaved parm gives the mild, creamy avo all the salt it needs. Crushed red pepper adds nice heat, but isn't overwhelming.

3. Bananas

Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.

Feed banana plants lightly but monthly March through October with a general garden fertilizer.

4. Blueberries

Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.

5. Oranges

Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.

Postcard Collection

User Upload Caption: Titled “December in Florida,” an early 20th-century postcard touted oranges ripe on trees in the midst of winter.
- Original Credit: Florida State Archives
- Original Source: Florida State Archives

6. Strawberries

Strawberries are highly nutritious and low in both carbs and calories.

They’re loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

Strawberry pancakes. Like all the pancake and French toast plates here, they are eminently shareable.

Other healthy fruits

Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

7. Eggs

Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy (1Trusted Source, 2Trusted Source).

Columnist Phil Potempa, displays in hand, the size contrast of duck eggs, right, to a standard extra-large chicken egg, on left.

8–10: Meats

Lean, unprocessed meats can be included in a healthy diet.

Nick Allen, butcher at Two Drummer's Butcher Shop, looks at some of the meat cuts he had just finished. Wilford Kale/freelance

8. Lean beef

Lean beef is among the best sources of protein when consumed in moderation and is loaded with highly bioavailable iron.

9. Chicken breasts

Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating many carbs.

10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.

11–15: Nuts and seeds

Despite being high in fat and calories, nuts and seeds may aid in weight loss (3Trusted Source, 4Trusted Source).

These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.

They also require almost no preparation, so they’re easy to add to your routine.

Some people develop nut allergies as they grow older. If you have a reaction after eating any kind of nut, eliminate it from your diet.

11. Almonds

Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can contribute to weight loss and improve metabolic health (5Trusted Source).

12. Chia seeds

Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).

14. Macadamia nuts

Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

15. Walnuts

Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.

16. Brazil nuts

Brazil nuts have a smooth, buttery texture; are loaded with nutrients; are beneficial for thyroid function; and are one of the best sources of the important mineral selenium.

17–26: Vegetables

Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.

There’s a wide variety available, and it’s best to eat many different types every day.

17. Asparagus

Asparagus is a popular vegetable that is low in both carbs and calories but loaded with vitamin K.

18. Bell peppers

Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.

19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.

20. Carrots

Carrots are a popular root vegetable. They’re extremely crunchy and loaded with nutrients such as fiber and vitamin K.

Carrots are also very high in carotene antioxidants, which have numerous benefits.

21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes and also tastes good on its own.

22. Cucumber

Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.

23. Garlic

Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function (6Trusted Source).

Roc Salerno (cq) works on making a Mighty Dog tamale on a bun which will have a hotdog on it and be topped with chili, cheese, relish, onion, cucumber, tomato and celery salt at Fat Johnnie's Famous Red Hots in Chicago's Marquette Park neighborhood on Friday, Feb. 18, 2022. (Jose M. Osorio/ Chicago Tribune)

24. Kale

Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes.

The quiche with bacon, kale, onion and salsa macha on Tuesday, Sept. 27, 2022 at Publican Quality Bread in West Town. (Brian Cassella/Chicago Tribune)

25. Onions

Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.

Onion sets and potatoes are displayed with the bulk seed at Bowman's Home and Garden in Westminster Tuesday, March 22, 2022.

26. Tomatoes

Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients such as potassium and vitamin C.

Mary Weaver harvests tomatoes in her garden plot in McCormick Community Gardens Wednesday, Sept. 7, 2022, in Evanston, Illinois. Weaver is concerned she and others might be inadvertently contaminating their vegetables by using PFAS-laden sludge as fertilizer in their community garden plots. (Erin Hooley/Chicago Tribune)

More healthy vegetables

Most vegetables are very healthy. Others worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.

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