Incorporate these healthy foods to your meals every day to help prevent diseases and maintain your ideal diet. These foods are rich in nutrients, but eating them won’t feel like a punishment.


Look for something that has at least 70% cocoa. Doing so makes sure that you’re enjoying the benefits of flavonoids, the antioxidant compound that helps lower blood pressure and prevents heart disease.

Chia Seeds

Chia seeds are overflowing with calcium, fiber, omega-3, and protein. Also, because they’re quickly absorbed by your body, chia seeds can keep you satiated, preventing overeating. Add them to your smoothie or bowl of blueberries and yogurt in the morning.


One to two cups of coffee in the morning is more than safe; it’s healthy. It improves both your mental and physical capacity. Plus, coffee contains antioxidants and fiber. Drink it with some almond milk to add a healthy dose of calcium.


“An apple a day keeps the doctor away” is cliché, but it’s still true. It’s one of the healthiest foods to eat every day, especially if you want to prevent metabolic issues, such as insulin resistance. Additionally, apples are found to be effective at reducing women’s risk of dying from coronary heart disease.


Tahini is a condiment famous in the Middle East, Eastern Mediterranean, South Caucasus and some parts of North Africa. It’s made from toasted ground sesame and is often used as an ingredient in hummus and baba ghanoush.

Add some tahini if you want a creamy sauce or smoothie. Some won’t eat tahini because of its high omega 3:6 ratio, but tahini is much healthier than fried foods and packaged snacks, which is the primary source of omega 6 in the average American diet.

Make sure to balance your diet with omega-3 rich foods to balance the omega-6 in tahini. Plus, you can get other kinds of nutrients from paninis such as copper and calcium.

Red Peppers

Capsaicin, the chemical that makes pepper spicy, can induce thermogenesis, the process of burning calories to produce heat. This is why red peppers are considered essential to those trying to lose weight.

Apart from its power to boost metabolism, red peppers have also been proven to help prevent liver damage or its progression.

Whole Grain Cereals

You probably already know whole grains are rich in fiber, which is essential for proper digestion and weight loss. A recent study, however, found that whole grain cereals are also rich in polyphenols, a substance which also makes fruits and vegetables good for the heart.

Current research shows that whole-grain cereals are capable of reducing the risk of coronary heart disease, diabetes, and cancer. They also can help improve gut health and aid in weight management.

Maintaining a healthy diet is easy if you know what healthy foods to eat every day. Why not add the above healthy options to your diet? They are delicious, nutritious, and easy to find.

However, to make it easier for you to incorporate these power foods to your diet, consult a nutrition expert to provide a simple meal plan that’s tailored uniquely for your body.