Eat Right, Feel Bright: 30+ Healthy Foods for Your Diet

Ready to feel amazing this year? Roughly 74% of Americans have a New Year’s resolution, and about 45% are health-related, so we’re thinking that’s a yes! And it’s no surprise – we’ve all been stuck on the S.A.D. Diet for far too long.

Even if you’re not familiar with the term (short for Standard American Diet), you know exactly what we’re talking about. Cheap, highly-processed, and packaged foods were designed to get as many calories as possible into homes across the country during the ‘40s and ‘50s. America got hooked on convenience (and refined carbs) and forgot what real food is all about!

Today, we’re uncovering the links between the S.A.D. Diet and hypertension, obesity, and much more. But research is also proving that food can be medicine, as the right balance of diverse, whole foods can help us live longer, stronger, and healthier lives.
So if you’re hungry for something better, you’re in the right place! Our team of chefs and dietitians has dialed up a list of 30+ delicious things that immediately lift your spirits and give you energy. And bonus: adding these healthy foods to your diet will set you up for even more good things to come:

Better heart health
Reduced risk of certain types of cancer
Weight loss and lower BMI
Decreased symptoms of depression and fatigue
Less inflammation
Stronger cognitive function
Improved gut health
Managing type 2 diabetes
Healthier emotional connection with food

Once you start eating healthy foods every day, you’ll see positive shifts in your physical, mental, social, and emotional life — the whole package. So start today by eating one, two, or three of these healthy foods, keep it up (we can help with healthy meal and snack delivery), and the sky is the limit for how great you can feel in this year and beyond. Go, you!

Healthy diet foods

Start simple with these nutrient-packed foods, and you’ll have a solid foundation to build on. Here are our top picks for the healthiest diet foods and meals you can eat every day, rotate throughout the week, or mix and match to create different meals. (with our meal kit delivery, you can get all of these healthy foods delivered right to your doorstep!)

Eggs

It’s time to set aside old myths about eggs being bad for your cholesterol. In fact, health experts say that eggs (and yes, we mean the entire egg) can boost your “good cholesterol” — also known as HDL. They’re also packed with tons of protein, making them a perfect everyday go-to.

Salmon

High in omega-3 fatty acids, protein, and vitamins, salmon has tons of health benefits. Among the biggest perks: fighting off depression and anxiety, promoting healthy skin, and potentially reducing the risk of heart disease.

Olive oil

One of the most versatile healthy foods of all-time, olive oil can be used for drizzling, dipping, cooking, coating, marinating, and more. And on top of tasting delicious, it can also lower the risks of metabolic syndrome and weight gain.

Oats

Whether you’re struggling with inflammation, watching your cholesterol, or battling type 2 diabetes, oats are the perfect everyday food for you. High in antioxidants and fiber, they can help lower cholesterol and improve blood sugar levels. Plus, they keep you feeling full longer.

Beans

Packed full of fiber and protein, beans are a healthy option for those who are on plant-based diets. Between lentils, kidney beans, and black beans, you can reap the health benefits while adding a lot of variety to your meals.

Sweet potatoes

Sweet potatoes are also a versatile superfood, and there are tons of delicious ways to prepare them. Whether you like them boiled, roasted, grilled, mashed, or as fries or chips, you’ll still reap the benefits of antioxidants and tons of nutrients.

Leafy greens

Chock-full of vitamins and calcium, leafy greens are the perfect way to add nutrient density to your diet without extra calories and fat. You can mix and match greens like spinach, swiss chards, and kale — using them as a salad base, mixing in with other soups and dishes, or complimenting other healthy meals.

Avocados

Avocados are one of the best-for-you fruits. That’s because they’re packed with tons of healthy fats (compared to other fruits that are a little higher in carbohydrates). Also high in fiber, avocados are great to eat on their own or add to virtually any dish.

Quinoa

Also great for plant-based diets, quinoa is filled with amino acids and fiber to promote regularity and energy. And if you follow a gluten-free diet — quinoa is a great alternative to other whole grains.

Chicken breast

Lean meat, packed with protein, incredibly filling…there’s really nothing negative to say about lean chicken breast. Another perk? There are virtually endless ways to prepare it, which makes it easy to add excitement and variety to your healthy diet.

Garlic

While we mostly think of garlic as giving us bad breath, the health benefits (and the flavor!) are totally worth it. Researchers have linked increased garlic intake to stronger immune systems, increased blood flow, and lower cholesterol.

Apples

Apples are not only nutrient-rich, but they’re also delicious and filling. With fiber, vitamin C, and numerous antioxidants, apples are an easy choice for adding healthy food to your diet.

Dark Chocolate

This may seem like cheating on your diet but dark chocolates are one of the most powerful sources of antioxidants. Dark chocolate contains relatively high concentrations of flavanols which improve blood flow and arterial elasticity.

Healthy snack foods

Whether you’re looking to stave off hunger, kick a craving, or get a quick energy boost, there are tons of healthy snack foods to reach for. Our favorites are simple, delicious, and packed with protein, fiber, healthy fats, potassium, and antioxidants:

Bananas
Nuts (particularly walnuts and almonds)
Greek yogurt (steer clear of low-fat or fat-free yogurt, which can be packed with sugars)
Cottage cheese and tomatoes
Peanut butter
Hard-boiled eggs and egg bites
Berries (think any kind here: strawberries, blueberries, blackberries, and raspberries)
Veggies and hummus (use carrots, celery, or cucumbers for dipping!)
Carrots
Edamame

Healthy foods that can be frozen

If you’re on-the-go a lot or don’t have time to shop or prepare all of your meals, consider stocking your freezer full of these healthy, nutrient-packed foods for no fuss access any time:

Whole grain waffles or pancakes
Frozen fruit (mix them with yogurt or pop them into a smoothie!)
Frozen veggies
Grass-fed meat
Lean soups (think ingredients like veggies, beans, chicken, quinoa, kale, etc.)
Frozen salmon
Frozen egg scrambles
Frozen burritos or enchiladas (you can pack these with protein like lean meat, beans, and cheese in whole grain tortilla)

Add healthier foods to your diet with Sunbasket’s customized meal plans

One of the best ways to eat healthy foods every day? Have them delivered straight to your door. With a meal plan from Sunbasket, you can choose from the highest quality recipes — all crafted by award-winning chefs using health-boosting foods and ingredients. So, no matter your health resolution for the year ahead, we’re here to help every step of the way.

Ready to see this one through? Pick which meal plan is best for you and start today!