Healthy foods to eat every

day: 6 of the best

 Lean protein

 Cruciferous vegetables
 Different colored vegetables

 Berries

 Nuts

 Olive oil

 Summary
There are certain foods that people should eat
every day, including lean proteins and a variety of
vegetables. Additionally, olive oil, nuts, berries,
and other foods, can help lower the risk of certain
conditions.

Consuming a healthy diet that includes all the food groups can help a person
improve their intake of essential nutrients.

Many people eat repetitive diets and the same foods every week. However,
incorporating the following foods into weekly meal plans can help them stay
healthy and perform at their best.
For example, a person could try a 2-week rotating meal plan and vary their
protein sources, vegetables, and berries. This adds variety and a range of
nutrients.

This article looks at some of the healthiest foods to include in the diet every
day. It explores what the research says about their health benefits and offers
some tips for consuming them.

1. Lean protein

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People need protein for healthy growth and development and to maintain
muscle mass.

Eating protein at each meal can help balance blood sugar levels and avoid the
spikes that may happen when eating carbohydrates on their own. This
approach can help people maintain their energy levels and concentration.
The amount of protein a person needs depends on factors such as their sex,
age, and weight. Additionally, protein requirement varies according to how
much and what type of activity the person does and if they are pregnant or
nursing.

The United States Department of Agriculture (USDA) suggests that most

people in the U.S. eat enough protein but need to select leaner varieties of
meat and poultry and increase the variety of protein foods they eat, choosing
meats less often.

According to the USDA, adults need 5–7 ounces (oz) of protein each day. The
following are examples of common healthy protein foods and their protein
content:

 1 sandwich slice of turkey = 1 oz

 1 small chicken breast = 3 oz
 1 can of tuna, drained = 3–4 oz
 1 salmon steak = 4–6 oz
 1 egg = 1 oz
 1 tablespoon of peanut butter = 1 oz
 1 cup of lentil soup = 2 oz
 1 soy or bean burger patty = 2 oz
 one-quarter of a cup of tofu = 2 oz

People should try to vary their protein sources to consume a wide variety of
amino acids and other essential nutrients.