7 Foods You Should Eat Everyday

Most of us already know the importance of eating a healthy diet, rich in natural, whole foods to help lose weight, improve our health, and nourish our bodies.

But, did you know some foods are so nutritious we can and should eat them everyday, to make sure we are getting the nutritional boost we need to experience our best possible health and vitality?

I don’t really like to single out one food against another, but there are certainly some foods I think we should eat regularly.

The way I see it, the more “good” food you can get into your diet, the less room you’ll have for other foods that maybe aren’t so desirable.

Seven foods you should eat everyday


1. Yogurt

Bio yogurt contains probiotic organisms, which reinforce the beneficial bacteria in our bodies.

These beneficial bacteria help protect us from all sorts of illness and sickness. Yogurt is also a very good source of calcium for strong bones.

Aim for around one cup of natural, bio yogurt each day.

2. Tomatoes

Tomatoes are very high in an antioxidant called lycopene.

Lycopene is a potent disease fighter. And, getting some lycopene-rich foods into your diet everyday may help protect against certain cancers, including prostrate cancer.

It can also help reduce the risk of developing heart disease.

Tomato-based foods offer the highest concentrations of lycopene, and because carotenoids are fat-soluble nutrients, cooking tomatoes with a small amount of oil, or eating cooked tomatoes with a little fat, increases the amount of lycopene your body is able to absorb.

Tomato puree, soup and juice contain more lycopene than the fresh vegetable itself, because the lycopene is more available when cooked.

For example, one cup of canned tomato sauce provides around 75mg of lycopene, compared to 5mg in one cup of raw tomatoes.

Obviously, raw tomatoes are a wonderful food, too, so what I’m saying is, add a variety of cooked and raw tomatoes to your diet on a weekly basis, to gain these health benefits.

3. Blueberries

Blueberries are packed full of antioxidants, which can help protect against a whole host of diseases, including coronary artery disease, and even memory loss.

But, don’t forget that all fruits are a rich source of antioxidants.

Try to include a wide variety of different colored fruits in your diet over the course of one week, to make sure you are getting the whole spectrum of nutrients.

4. Garlic

Garlic has a wealth of health benefits.

It is filled with sulphur compounds, which help to guard against heart disease, stomach and colorectal cancer. It has anti-inflammatory proprieties. And, it is also a good source of selenium, and other nutrients.

You should aim to eat one garlic clove each day. Alternatively, have one serving of another allium vegetable, such as onions, scallions, shallots, leeks, or chives.

5. Broccoli

Broccoli is another food packed with sulphur compounds, making it a cancer fighter.

Half a cup of broccoli per day is enough to provide health benefits.

You should, however, also make sure you are eating a wide range of colorful vegetables throughout the week, including lots of other coniferous vegetables, like cauliflower, broccoli, and Brussels sprouts, too.

6. Oats

Oats contain a type of soluble fiber known as beta-glucan. This fiber helps reduce cholesterol levels, and decrease your risk of having a heart attack.

A study published in the Archives of Internal Medicine confirmed that eating higher fiber foods, such as oats, helps prevent heart disease.

They noted that those eating the most soluble dietary fiber had a 15 percent reduction in heart disease.

You should aim to eat one cup of cooked oats per day.

7. Tea

Tea is rich in antioxidants, which again, has benefits for fighting heart disease, stroke, cancer, and many other illnesses.

When purchasing tea, I recommend choosing loose tea leaves, rather than tea bags, because these tend to have higher levels of antioxidants.

Green tea is one of the best choices you can make. So, aim for 3 cups of green tea each day.

There are so many foods I could have added to this list, not least eggs, nuts, seeds, and fish… but you get the idea, I’m sure.


In addition to what I’ve said above, also try to add 30 to 60 minutes of exercise into your daily routine, to further boost your health.

Here’s an interval training workout, and a home workout routine, to get you on the right track.

What everyday foods do you tend to eat for their health benefits?

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About Melanie
Melanie is a Registered Dietitian who started Dietriffic in March 2007. Her aim is to make good health attainable and sustainable, without guilt and torture, making her approach popular with those who desire a level-headed approach to good health. Have you got your copy of her free book yet?

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{ 21 comments… read them below or add one }

Tom Parker March 21, 2012 at 2:46 pm

If you change it to every other day I’m probably getting 6 of the 7 :).

I’m not that big on broccoli but do get other greens (lettuce, green beans, peas and spinach) into my diet on a fairly regular basis.



Jessi March 22, 2012 at 7:53 pm

Tom, you should try putting frozen broccoli into a smoothie with fruits. You can’t even taste it once it’s blended!


Tom Parker March 23, 2012 at 8:26 am

Sounds good Jessi. I’ll have to get a blender and try it out.



Melanie March 28, 2012 at 1:34 pm

Wow… that’s a great idea Jessi, I will try that myself. I usually put baby spinach leaves in my smoothie, which is great, too, but hadn’t thought of using broccoli.


Melanie March 28, 2012 at 1:18 pm

Hi Tom, Do you ever eat broccoli raw? That’s the way my husband prefers it.


Tom Parker March 28, 2012 at 1:40 pm

Hey Mel – It’s not that I don’t like the taste or anything. If I eat it, I’ll eat it cooked no problem. It’s just I prefer other vegetables.



Melanie March 28, 2012 at 1:43 pm

Yes, I know what you mean, Tom. I am like that with carrots.


Kellee March 21, 2012 at 8:23 pm

Water! (Okay, technically that’s not a food… but I could definitely stand to get more of it on a daily basis.)


Melanie March 28, 2012 at 1:28 pm

Agreed Kellee :-)


Chad Anderson March 23, 2012 at 3:59 pm

When you see article titles like this you always wonder, “oh really?” But this is an excellent list!


Melanie March 28, 2012 at 1:36 pm

lol Chad :-)


GiGi Eats Celebrities March 25, 2012 at 4:27 am

EVERYTHING I eat I eat for their health benefits! :)
- Salmon
- Butternut Squash
- Spinach
- Kelp & Nori
- Spaghetti Squash
- Green Beans

… I just LOVE healthy food! It’s weird but true!


Melanie March 28, 2012 at 1:37 pm

lol Gigi, great list!


Sybil March 26, 2012 at 3:46 pm

How different is yogurt from cottage cheese? I eat cottage cheese most days, but I dont eat yogurt often. Should I be switching it up?
Thanks in advance!


Melanie March 28, 2012 at 1:41 pm

Hi Sybil, Cottage cheese is a great choice, too, but the main difference it that it’s higher in sodium content, and natural yogurt has a higher calcium content.


Faevia April 9, 2012 at 9:53 am

That’s a good list, I eat broccoli raw. Another food to add to the list is walnuts, they have plenty of omega-3s which can be hard to get. 28 grams is enough for a day’s supply of omega-3, which is easy to eat. I’ve found a way you can eat them easily, if you take a look at http://faevia.com/2012/03/simple-solution-omega3/ for the details.


Melanie April 28, 2012 at 9:11 pm

Thanks Faevia.


Trung Nguyen April 25, 2012 at 1:29 am

Thanks for good advice on everyday food should eat, can you give me advice on what foods to eat for a overweight man?


Melanie April 28, 2012 at 9:26 pm

Here is my weight loss resource page, where you can also get a free copy of my ebook, 10 Top Tips for Guaranteed Fast Weight Loss.


diet con trung April 26, 2014 at 2:50 am

Xung quanh nơi ta đang sinh sống có rất nhiều
côn trùng. Vậy các bạn có bao giờ giành chút ít thời gian để tìm
hiểu, nghiên cứu về nó – về cách sinh sống, cách hoạt động
và cách tự bảo vệ bản thân nó thế nào không?

Và tại sao chúng ta lại phải diệt côn trùng,
kiểm soát chuột, kiểm soát gián? Nó có
lợi ích gì cho chúng ta? Và các bạn có hiểu thế nào là kiểm
soát côn trùng?


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