Let’s face it — healthy eating can sound complicated. With a flood of diet trends and conflicting advice, it’s easy to feel overwhelmed. But here’s the truth: it doesn’t have to be hard. You don’t need to follow a fancy diet plan or count every calorie. The real key? Eat more real, wholesome foods that fuel your body and keep you feeling awesome.

This guide breaks down the top 15 healthy foods you should be eating — the ones that pack a nutritional punch, taste amazing, and are easy to add to your daily routine.

It seems like every day we wake up to a new “superfood” that will change your life. With the abundance of information available, how do you know what’s actually good for you? Here are the top 15 foods you should be eating according to our experts:

What Makes a Food “Healthy”?

Before we get to the list, let’s answer a big question: what makes a food truly healthy?

Nutrient Density Explained

Nutrient-dense foods give you the most bang for your buck — packed with vitamins, minerals, fiber, and good fats, without tons of empty calories. These are the foods your body craves.

Whole vs. Processed Foods

Whole foods are minimally processed and closer to their natural form (think apples instead of apple-flavored snacks). They’re usually higher in fiber and nutrients and lower in added sugars and chemicals.

The Role of Micronutrients

Micronutrients like vitamins and minerals might be “micro,” but they have a major impact on your health — supporting everything from brain function to bone strength.

1. Fish

“Eat plenty of fish, which are high in healthy omega 3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer.” – Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology

2. Broccoli or any of the cruciferous vegetables

“These foods are rich in nutrients including glucosinolates, which are key in detoxification processes. These are best served raw or quick-steamed for five to ten minutes.” – Alex Nella, pediatric registered dietitian

3. Beets

“No matter which color – red, yellow, golden – or which part – root or greens – they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise.” – Alex Nella, pediatric registered dietitian

4. Spinach and other leafy green vegetables

“These are packed with lutein and zeaxanthin: nutrients that can help protect against macular degeneration.” – Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center

5. Kale

“It’s a green leafy veggie that I love chopped in salad or cooked with onion and garlic. It is nutrient dense, has lots of antioxidants and can help lower cholesterol.” – Brandee Waite, director of the UC Davis Sports Medicine fellowship

6. Peanut butter

“My favorite food is peanut butter. It has protein, carbs and sugars. It’s a great recovery food and my kids love it!” – Brian Davis, clinical professor of the UC Davis Department of Physical Medicine and Rehabilitation

**UC Davis Health is not affiliated with any other brand.

7. Almonds

“Almonds have a lot of vitamin E, which protects against macular degeneration as well as cataracts. I recommend eating just a handful a day.” – Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center

8. Mangos

“They are low calorie, high in fiber and vitamins A and C. They also have other vitamins, minerals and antioxidants and have been linked with multiple health benefits. Plus, all my kids like them, so it is something we can all agree on.” – Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology

9. Blueberries

“Blueberries are excellent frozen because they will cool down your oatmeal with bonus fiber and antioxidants. They contain resveratrol, like red wine without the alcohol, hangover or extra calories.” – Alex Nella, pediatric registered dietitian

10. Mediterranean Diet

“We know that physical fitness helps your mental health, so in general, eat throughout the day and don’t miss meals or depend on snacks too much. Ideally, eat a Mediterranean-style diet with lean meat and lots of vegetables and make sure you keep your weight within a healthy range.” – Peter Yellowlees, professor of general psychiatry and chief wellness officer at UC Davis Health

11. Chocolate

“There is nothing wrong with an occasional dietary reward, which is why chocolate is so often thought of as a ‘health food’ as long as you don’t get into the habit of comfort eating!” – Peter Yellowlees, professor of general psychiatry and chief wellness officer at UC Davis Health

12. Quinoa

It is a tasty grain you can cook in savory or sweet dishes. It is high in fiber and protein and has a low glycemic index compared to some other carbs.” – Brandee Waite, director of the UC Davis Sports Medicine fellowship

13. Legumes

“Legumes such as chickpeas (garbanzo beans) are a great healthy snack item that can actually provide a lot of flavor depending on how you prepare them. I like making jalapeño-cilantro hummus or even roasting whatever peppers are in season and incorporating those into a hummus. Using the hummus as simply a healthy dip or to add a flavor profile to any wrap or sandwich instead of a mayonnaise-based spread can result in a healthy, savory meal.” – Santana Diaz, UC Davis Health executive chef

14. Pickled vegetables

“Pickling vegetables like cucumbers is pretty traditional but stepping out of the box and pickling carrots can be different and tasty! Spicing up your snack world with some chipotle-pickled carrots is another way to provide a flavorful profile to a vegetable that can get boring from time to time.” – Santana Diaz, UC Davis Health executive chef

15. Chocolate milk

“It’s the greatest recovery drink.” – Brian Davis, clinical professor of the UC Davis Department of Physical Medicine and Rehabilitation

Tips to Incorporate These Foods Into Your Diet

• Meal Prep Like a Pro: Batch cook quinoa, grill salmon, chop veggies ahead of time.
• Healthy Swaps: Use Greek yogurt instead of sour cream. Swap white rice for quinoa or cauliflower rice.
• Snack Smart: Mix nuts and berries for a homemade trail mix.

Common Myths About Healthy Foods

Myth 1: Organic is Always Healthier

Organic helps reduce exposure to pesticides, but it doesn’t always mean more nutrients. Prioritize fresh and whole over labels.

Myth 2: Packaged “Healthy” Foods Are Good Choices

Not always. Many are full of sugar, additives, or seed oils. Always check the label.

Myth 3: Carbs Are the Enemy

Nope. Complex carbs like sweet potatoes, quinoa, and legumes are great for energy and health.

Final Thoughts

Healthy eating isn’t about perfection. It’s about progress and consistency. By including more of these 15 powerhouse foods in your meals, you’ll fuel your body with the nutrients it needs to thrive. Small steps can lead to big changes — and your taste buds will thank you, too.