What are the 20 most healthy foods?
Research from 2021 developed a scoring system of food based on 54 attributes covering these nine domains: nutrient ratios, vitamins, minerals, food ingredients, additives, processing, specific lipids, fiber and protein, and phytochemicals. Based on the mean values of this scoring system, the healthiest food categories are:
- legumes
- vegetables
- fruit
- fish and seafood
- sauce condiment
- dairy
- mixed dishes
- beverages
- grains
- meat, poultry, eggs
- fats and oils
- savory snacks and sweet desserts
Of course, whether a particular food is healthier than another ultimately depends on the exact food and any specific ingredients it may contain. It’s a good idea to consult a dietician to determine exactly what foods are best for you.
What foods are healthy to eat every day?
According to the Dietary Guidelines for Americans 2020-2025, each day you should aim to eat a variety of fruit, vegetables, dairy, grains, and foods containing protein (either plant-based or from lean meats or fish).
What is the #1 healthiest food?
No one food can provide all the nutrients you need to consume in one day, so eating a balanced diet is the best way to get what you need to stay healthy. In addition, the state of your overall health and any conditions you might have may limit what foods you can consume, even if they are very nutritious. Speak to your doctor to determine the best nutrition plan for you.
That said, research looking at the nutrient density of various food groups found that the following foods contain the most nutrients:
- organ meats
- small fish
- dark green leafy vegetables
- bivalves such as oysters and clams
- crustaceans such as lobster and shrimp
- goat meat
- beef
- eggs
- milk
- canned fish with bones
- mutton
- lamb
Whether you want to overhaul your diet or simply change up your meals, it’s easy to add a number of these foods to your routine.
Many of the foods above make a great snack while also providing essential nutrients. Some may even aid weight loss.
