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The Top 28 Foods Suggested by 10 Nutrition Professionals
Stranded on a desert island, I could subsist off nothing but bread, bananas, and vegetables. That’s what I say, anyway. My wife scoffs. What about protein? Hmm, beans, I suppose, adhering doggedly to my B-iBroccolilist. But I’m no dietitian. Beans, like many people, I’m often bewildered by the competing and conflicting claims about what we should consume. So I reached out to 10 experts—registered dietitians with RD or RDN degrees, which are roughly the same, and other nutrition specialists—to see what items they’d like to have were stranded on a desert island. Well, actually I asked: What handful of food products would you put at the top of your personal list of a core diet if you had to choose? Spoiler alert: Bananas didn’t make the list (which does not imply they’re not beneficial for you). But the 28 things below (plus snacks!) constitute a healthy selection to draw from and build upon for a healthy routine of eating. The idea is to make healthy eating a simpler, more joyful experience that leaves you sated while letting you disregard all the confusing and dangerous “eat only this” diet advice and not get caught up in outsized promises on so-called superfoods. One of the contributing nutritionists wonderfully summed up the approach I was striving for: “Don’t let food (or food rules) control your life,” advised Samantha Coogan, RDN, head of the Didactic Program in Nutrition & Dietetics at the University of Nevada, Las Vegas. “Don’t get lost in the weeds of ‘diet culture’ trying to overthink if you should eat this or that.” Before you eat up the list, know that the best diet is not a diet at all, but a pattern of healthy eating that incorporates a variety of foods from different food groups and leans into a Mediterranean style that favors fruits, vegetables, whole grains, beans, and seeds; some fish and poultry if you wish; and limits consumption of red meat. That leaves a lot of room for variety. This healthy pattern of eating has been linked in several studies to longer life and greater health along the way. Near the bottom are some healthy snack suggestions, too. Because we are only human. “One single meal or snack cannot throw off your health and well-being,” said Erin Holley, RD, a registered dietitian specializing in eating disorders at Ohio State University’s Wexner Medical Center. “It’s truly about balance, variety, and moderation. No one eats perfectly all the time. I prefer the 80/20 approach in general: Aim to eat in a healthy, balanced manner 80% of the time, and that allows 20% for fun eating. Also attempt to eat in a way that acknowledges your hunger and fullness and respects your specific needs.” A few definitions are in order: Antioxidants: Nutrients, including vitamins A, C, and E, along with beta-carotene, that neutralize potentially damaging chemicals called free radicals, which are a consequence of the body’s metabolism of oxygen. Anthocyanins: Powerful antioxidants that lend color to red, blue, and purple fruits and vegetables and which are believed to lessen inflammation. Oxidative Stress: The situation of having too many free radicals and not enough antioxidants, which leads to cell damage. Omega-3s: Healthy fatty acids (polyunsaturated fat) that assist all the cells in the body to function properly, in part by minimizing unneeded inflammation. Phytonutrients: Part of a plant’s immune system, these substances operate like antioxidants to offer our cells protection against toxins, lowering the risk of numerous diseases. Polyphenols are a diverse set of micronutrients that serve as antioxidants and are found in many fruits, veggies, herbs, and even green tea and dark chocolate. The finest things to eat Having digested those educational hors d’oeuvres, let’s get into the main course, which comprises certain things you might expect and others that could surprise. I’ve presented the experts’ suggestions alphabetically, so as not to indicate any specific food is better than another. Barley There are a number of nutritional choices among whole grains, which should always be favored over white bread or other processed grains. Barley, also a whole grain, is abundant in soluble fiber, which can help decrease cholesterol levels and balance blood sugar, studies have found. (You will hear a lot about fiber in this essay. The normal Western diet lacks the fiber necessary for good digestion and a healthy gut microbiota, elevating the risk of cancer and other chronic diseases. “It’s also a good source of several vitamins and minerals, including B vitamins, iron, and magnesium, which are important for energy metabolism,” said Hannah Brady, RDN, an oncology dietitian at the University of Washington School of Medicine. “The antioxidants found in barley may also help reduce the risk of chronic diseases.” Useful tip: When I prepare bread or pizza dough, I like to swap out a portion of the wheat flour in favor of other flours to lessen the gluten content or boost flavor. I’ve had luck with almond flour, coconut flour, and others. I’ll be trying barley flour now. Oh, and barley gives fantastic texture to salads or soups. Beans The globe over, beans are staples, often affordable and indispensable culinary foundations. It’s hard to beat beans as a key part of a balanced diet. They are rich in protein and fiber, of course, as well as numerous vitamins and minerals, including iron, said Anastasia Snelling, PhD, RD, a professor and chair of the Department of Health Studies at American University. Research has demonstrated persuasively that when beans are introduced into a healthy diet, one that leans away from red meat and processed foods, a person’s risk is lessened for everything from heart disease to cancer. Which beans are best? Whatever beans you love most are the best beans. By the way, beans are cousins to other highly healthy legumes, like peanuts and peas (both also really excellent for you) and a legume below that you might’ve assumed was a bean. Useful tip: Fiber does not digest well. It flows through, assisting in digestion—that’s why it’s so necessary. But if you suddenly start eating boatloads of beans, your system may require time to adjust. Ease into bean-eating with lesser servings. And realize that everybody farts. A lot. It’s normal. So like I’ve suggested before: Let it go. Beets I did not expect this one on the list. And until lately, I always thought I disliked beets. That’s partly because I had never tasted them. My wife foisted some on me, and I noticed that they have, shall we say, a rather unique flavor. And they show up here for good reason. The red color of beets, as with many other vividly colored vegetables, is a signal to their nutritional punch. “Beets are rich in nitrates, which can help improve blood flow and lower blood pressure,” Brady explained. “They are also high in antioxidants, particularly betalains, which have anti-inflammatory properties. Additionally, beets supply key vitamins and minerals, like folate and manganese, helping to generate health and energy production.” Useful tip: Beets are one of those healthy natural foods that gets pushed unnecessarily by companies offering powder and liquid additives. Unless you have some unique health need, ignore such advertising. The best food is actual food. Besides, supplements are highly unregulated, and you can never be sure what’s in them. If you like beets, eat beets. Blueberries Two of the experts chose blueberries, which are strong in many antioxidants that help fight inflammation and oxidative stress. “Great for heart health and fighting cancer with your fork,” Snelling said. Blueberries are known to lessen the risk of chronic diseases, including cancer, heart disease, and diabetes, said Lina Begdache, PhD, RDN, an associate professor in the Health and Wellness Studies Division at Binghamton University, State University of New York. Their rich color comes from anthocyanins, which “boost the production of nitric oxide, which helps with lowering blood pressure,” Begdache explained. Evidence also suggests they boost brain health. Useful tip: Berries in general get excellent scores, so don’t confine your fruit picking to blueberries alone. We’ll come back to this topic at the end of this list. Bread (whole grain/mixed grain) Bread manufactured with white flour has essentially no nutrition, except what producers pump back into it in the form of additives. Also problematic: Most grocery breads—even ones labeled whole wheat—have extremely extensive ingredient lists, frequently with sugar toward the top, and a bunch of other stuff your stomach doesn’t need or desire. Look instead for whole grain, bakery-style breads, recommends Evangeline Mantzioris, PhD, program director for Nutrition and Food Sciences and a certified practicing dietitian at the University of South Australia. Mixed-grain breads give higher fiber, “and many nutrients including iron, zinc, folate, and other B-group vitamins and selenium,” Mantzioris noted. Useful tip: Gluten sensitive? Sourdough bread’s extended fermentation process more fully breaks down gluten and carbs, and many people with gluten sensitivity find it easier to digest. Sourdough bread is not gluten-free, however, so it’s not safe for persons with celiac disease. Broccoli “An excellent source of fiber, vitamin C, folate, and many other phytonutrients that include the class of nutrients known as isothiocyanates,” Mantzioris stated. “Isothiocyanates have anti-carcinogenic properties.” If broccoli isn’t your favorite veggie, simply branch out. Broccoli is just one of several cruciferous vegetables—including arugula, brussels sprouts, kale, collard greens, cabbage, cauliflower, chard, and bok choy—that are filled with many vitamins and minerals we need, and yes, data suggests they can lessen the risk of cancer. Useful tip: Cruciferous veggies contain bitter compounds that some people have a genetic aversion to. So if you or your kids genuinely can’t handle particular veggies, don’t force it. Find alternatives. There are numerous greens that are less bitter or not bitter at all, including spinach and most lettuces. Carrots These roots are filled with vitamin A, beta-carotene, and other vitamins and minerals, Snelling noted. Carrots also have fewer carbohydrates than typical root vegetables, such as potatoes. But do they truly help eyesight? There’s a grain of truth to the theory, but only a grain. Lack of vitamin A can contribute to degeneration of photoreceptors in the eye, research reveals, and antioxidants—also contained in carrots—may have some protective effects for eyesight. But you can receive these nutrients from just about any mix of “rainbow veggies,” the reds, yellows, oranges, and greens. Still, if you like carrots, enjoy! Useful tip: The trouble with modern carrots is that most supermarket kinds have about as much flavor as cardboard. I grew up eating carrots from my grandmother’s garden, and there’s no comparison. At the supermarket store, organic carrots are often more tasty than non-organic ones, I’ve discovered. Another tip: Look for the smaller, variable-sized bunches with stems and leaves still on, rather than the uniformly big and tasteless animals. Cheese While cheese can be high in fats and salt—and many experts suggest it be consumed in moderation—it's also rich in high-quality protein and calcium. “In addition, it is a fermented food, so it provides the benefits of fermented foods as well—that is, new nutrients that are made during the fermentation process, as well as the probiotics (microbiome) that are in cheese,” Mantzioris said. I love cheese because it not only has great nutritional content, but good, flavorful cheese can be a serious pleasure, alone or in salads or when paired with bread, crackers, tomatoes, or so many other items you might desire. Useful tip: Milk and milk products include lactose, a naturally occurring sugar. I’m among the 65% of individuals who don’t make enough lactase, an enzyme that digests lactose. Depending on their amount of intolerance, a person may have gas, bloating, and diarrhea, or worse. Fortunately, there are cheeses low in lactose, including parmesan, feta, Swiss, Monterey Jack, and aged cheddars. And that’s one of the nicest things about cheese: the unlimited diversity. Cherries As with many fruits and vegetables, the color of cherries hints at their nutritional richness. Cherries are definitely nature’s candy. They’re one of Mantzioris’ favorite fruits. “Not only delicious,” she continued, “but a rich source of fiber, vitamin C, and polyphenols, including antioxidants and anthocyanins… shown to reduce the risk of cognitive decline.” Useful tip: My wife puts frozen cherries and chocolate in her smoothies. I’m passionately opposed to pairing any form of berry with chocolate, but we all have our druthers. Bonus tip: Frozen fruit often has more nutrients than shop “fresh” fruit that’s gathered before it’s ripe. Chicken Red meat is nutritious, and in moderation it may not be the worst thing you can have in your body (salami, hot dogs, and other processed meats win that competition). But chicken (and turkey) are largely deemed by nutrition experts and multiple study results to be a much healthier option. “Not only is chicken versatile, it usually has higher protein and less saturated fat (and is cheaper) than beef, depending on the cut of each,” said Coogan, the UNLV nutritionist. “Chicken is also rich in vitamins A, E, K, and B6.” Useful tip: Frankly, because I barely ever eat beef anymore, I get a little tired of chicken when I slip into cooking ruts. Coogan to the rescue: “You can roast it or slow cook it for a more tender mouthfeel, shred it to throw into wraps or tacos, dice it to toss into salads, grill it to make a sandwich, bread it to make sure the kids eat it, or air fry it to save on time and avoid deep-frying. Don’t be hesitant to season it either; no one wants dry, flavorless chicken.” Coffee Coffee? Coffee! I’m rewriting my own list of food essentials if I’m ever stranded on a desert island. Forget the three B foods. Just give me some coffee. “Who doesn’t love a good cup of coffee?” asks Lindsay Malone, RDN, an instructor in the Department of Nutrition at Case Western Reserve University’s School of Medicine. “Good quality, organic coffee is high in antioxidants and low in calories. Regular coffee consumers, drinking moderate amounts of coffee (studies ranging from 1-5 cups daily), had lower risk of numerous chronic illnesses, including type 2 diabetes, heart disease, some forms of cancer, and Parkinson’s disease.” This is all true. I’ve written about these studies before, and while they don’t prove cause and effect… Research reveals antioxidants and several of the other 1,000+ chemicals included in coffee—including obscure components like trigonelline, phenolics, and bitter-tasting diterpenes—protect the body’s cells against inflammation and other damage. Diterpenes and something called cafestol and kahweol seem to help detoxify cancer-causing chemicals that get in our bodies. Useful tip: Too much caffeine might induce jitters, headaches, and other relatively minor negative effects. However: “There are some people who shouldn’t drink caffeine at all, including children and pregnant persons,” Malone noted. And you probably have no notion how much caffeine is actually in the coffee you drink. The amount of caffeine can fluctuate greatly, from 150 mg in a double espresso to 300 or more in a normal 16-ounce coffee-shop roast. Eggs (pasture-raised) “Eggs are high in protein, a good source of omega-3 fats and vitamin D,” Malone said. Eggs are also high in protein, of course. One large egg has roughly 6.3 grams of protein (small eggs have less). Malone advocates pasture-raised eggs, for good reason. Regular eggs originate from hens that eat largely grain and vitamins. Pasture-raised hens consume actual food—including plants and bugs—and their eggs are more nutritious, with more vitamins A and E, more omega-3s, and less cholesterol and saturated fat. For years, eggs were reviled for their cholesterol level. But my research suggests those concerns were almost entirely unfounded: “Consuming cholesterol is only weakly related to how much cholesterol is in your bloodstream. Rather, blood cholesterol is influenced more by the fats and carbs you consume.” Eggs are deemed by experts to be an excellent component of a healthy diet. Still concerned? Useful tip: “If you are watching your saturated fat intake, you can use egg whites as a fat-free protein source,” Malone advised. Yep, all the fat and cholesterol is in the yolk (but so is around 43% of the protein). Fish (particularly wild-caught salmon) Five of our 10 experts advised fish—more than any other single dietary item—and three of them named salmon. Fish, in general, are fantastic sources of protein, and many contain a healthy dosage of omega-3s and other minerals. Salmon is typically hailed as one of the most nutritious fishes, delivering vitamins B12 and D, among other vital minerals. The omega-3s in salmon, notably forms termed DHA and EPA, “are essential for heart health, helping to reduce triglyceride levels, lower blood pressure, and prevent plaque formation in arteries,” said Lina Begdache, the Binghamton University associate professor. “These omega-3s play a vital role in maintaining brain function and cognitive health. They may help lessen the risk of neurological disorders like Alzheimer’s.” Useful tip: Begdache advocates choosing wild-caught salmon. Farmed salmon have nearly the same quantities of omega-3s as wild-caught, but up to twice as much of the saturated fat that you don’t want, studies indicate. Flaxseeds Flaxseed, from the flax herb, has been utilized as food and medicine since ancient Egyptian times. It is filled with fiber, omega-3s, and other nutrients, collectively reported to help with constipation and decrease cholesterol. “Flax seeds are a powerhouse of alpha-linolenic acid (ALA), which supports heart health and reduces inflammation,” said Hannah Brady, the nutritionist at the University of Washington School of Medicine. “They also contain lignans, which have antioxidant properties and may help in hormone balance.” Useful tip: Flax seeds can be used as a thickening agent in smoothies, soups, or stews, and even as a replacement for eggs. Oh, and crush the seeds; otherwise, they’re likely to pass right through without being digested. Kimchi I had no idea what kimchi was until Brady nominated it for this list. It’s a classic Korean meal composed of vegetables (typically cabbage or radishes) that have been salted and fermented. It can be eaten on its own or as a component in soups or other meals. “Kimchi is a fermented food rich in probiotics, which support gut health and may enhance digestion and immune function,” Brady added. “It’s also packed with vitamins A, C, and K, along with antioxidants that help combat inflammation.” Matthew Landry, PhD, RDN, an assistant professor of community health and disease prevention at the University of California, Irvine, repeated Brady’s enthusiasm for kimchi. “One of my favorite ways to eat kimchi is on top of a grain bowl,” Landry said. Useful tip: While you might want to order kimchi next time you’re in a Korean restaurant, it’s offered bottled at Korean shops and also many supermarkets. Lentils These legumes are not beans, but bean cousins, and they were recommended by three of the experts. Lentils are filled with fiber, protein, folate, and iron. One cup of lentils offers more than 80% of your iron needs for a day, Landry added. “Lentils are one of my favorite plant-based protein sources because they are versatile and adaptable in many dishes,” Landry said. “For example, my favorite way is to replace ground meat in spaghetti or chili with lentils. Useful tip: My wife makes a mean koshari (lentils, vermicelli, crispy-fried onions and tomato sa
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