Do You Eat These 30 Healthy Foods?

Swiss Chard from Happy Simple Living

Swiss Chard - One of the 30 healthiest foods

A recent article in Real Simple magazine about nutritious eating strategies included a list of the healthiest foods. According to the country’s top dietitians and nutritionists, these are the 30 ingredients we should be regularly incorporating into our diets:

  1. Walnuts
  2. Whole-Grain Pasta
  3. Peanut and Nut Butters
  4. Oatmeal
  5. Barley
  6. Quinoa
  7. Lentils
  8. Bulgur
  9. Almonds
  10. Chicken Breasts
  11. Wild Salmon
  12. Sardines
  13. Mushrooms
  14. Kale
  15. Kiwi
  16. Blueberries
  17. Broccoli
  18. Avocados
  19. Black Beans
  20. Sweet Potatoes
  21. Edamame
  22. Chard
  23. Kidney Beans
  24. Oranges
  25. Spinach
  26. Pumpkin
  27. Extra Virgin Olive Oil
  28. Skim Milk
  29. Eggs
  30. Nonfat Greek Yogurt

On a monthly basis our family eats about half of the things on the list fairly regularly, but admittedly not barley, quinoa, lentils, bulgur, sardines, salmon, kidney beans, kale, chard or pumpkin. Also, we eat regular pasta instead of the whole-wheat variety, and 1% milk and yogurt instead of nonfat.

So! I’m motivated to try those dozen super-healthy foods in the coming weeks. I just heard that Tina over at Carrots & Cake decided to use this list as a month-long challenge to try each of the 30 foods. I like that. But for me, I’m simply going to add some of these items that we don’t usually eat to the grocery list during April and May and encourage our family to try some extra healthy foods.

How does your household stack up? Look at the list and post the number of things you eat often in the comments section below. (Also, if you have any thoughts about how to make sardines appealing to kids — please do share!)


About Eliza Cross

Eliza Cross is a full-time writer and the author of a dozen books about food and home design. She has been blogging about simplicity and sustainable living since 2006.

10 comments to Do You Eat These 30 Healthy Foods?

  • Pati G.

    I would think if you eat something 3 times a month or more that would be regular…. I counted 19 but included only myself when thinking about it. My husband and daughter would be a bit less especially since our daughter went vegetarian 4.5 months ago.

  • I just picked up barley and quinoa today! These are two we have not tried but I am excited to cook with them.

  • I too wonder what regularly means… I eat at least 10 a few times a month or week. Some are seasonal…so can’t eat regularly year round… I should definitely work on trying to add maybe 5 a month into my diet.

  • I probably eat about 1/3 of these items on a regular basis. I’m glad to see that oatmeal was on there, as I usually eat that for breakfast most weekdays. But I notice that fish is on this list and I just don’t eat much fish, or lentils, or edame. I guess I need to start going back and shopping at Trader Joes for some of these items. 😉

  • Hi Eliza, I’m at about 60%. I don’t like barley and I’ve cut back on nuts a bit recently, but I should stick them back on the list. I never eat pumpkin. (except pie:) Love Kale, sweet potatoes and I went back up to 1% because it’s better than non fat milk. Good ideas for some new ingredients!

    • eliza_cross

      I agree, Barb; I love barley in beef barley soup but that’s about the only time I have it. Pumpkin is good in muffins but I seem to think of it as an autumn thing. I agree with you about milk, too!

  • I wonder how often is regularly? I have eaten all of the foods on the list (and I like all of them), but on a regular basis? I doubt it.

    I’ve had all of them within the past year, though. Well, except skim milk. We drink whole milk here, and eat low-fat yogurt instead of non-fat yogurt.

    The bulgur and edamame would probably be the toughest items for us to eat regularly. Also kale. We grow chard and spinach, but we grow collards instead of kale; I rarely think of buying any.

    • eliza_cross

      We buy frozen edamame and make it fairly often, just steamed in the microwave with a sprinkling of sea salt. I’m just guessing, but I bet collards are as healthy as kale — full of all those vitamins and antioxidants…

  • I counted 17 regulars, so I have a long way to go. The offbeat grains are something rare for me–and I’ve yet to even figure out how to like sardines myself, let alone for kids!

    • eliza_cross

      I remember reading somewhere that you can get some great trace minerals by eating a wide variety in your diet — so it’s time to eat some of those offbeat grains you mention. I’ll have to work my way up to sardines! 🙂

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