15 foods nutritionists try to eat every day

Nutritionists are nuts about nuts, and for good reason. They provide plant-based protein, heart-healthy fats, and fibre to keep you feeling satisfied. Registered dietitian Kristie LeBeau eats nuts every day because “research has shown they have many health benefits including promoting a healthy weight and a reduction in heart disease risk factors.”

Registered dietitian Kate Chury makes it a habit to eat two Brazil nuts every day because they’re rich in selenium. “Selenium is an essential micronutrient that has antioxidant properties and is involved in thyroid health, the immune system and fertility,” Chury says. A study in the American Journal of Clinical Nutrition suggests that eating two Brazil nuts a day can improve selenium status, she says.

Whether it’s spinach or kale in their smoothies, big salads at lunch or roasted Brussels sprouts at dinner, greens are on nutritionists’ daily menu. They’re rich in nutrients such as folate, a B vitamin you need for healthy red blood cells, beta-carotene and lutein for healthy eyes, and vitamin K for blood clotting.

Registered dietitian and nutritionist Melissa Groves eats her greens daily. She explains, “A recent study showed that people who ate at least one serving a day of leafy greens experienced slower cognitive decline than people who didn’t, equating to being 11 years younger!”

Nutritionists love raspberries, blackberries, strawberries and blueberries because they’re all rich in fibre and vitamin C, which acts as an antioxidant. A recent study in the European Journal of Nutrition found that older adults who get the equivalent of one cup of fresh blueberries every day (they took it in the form of 24 grams of freeze-dried blueberry powder) did better on tests of brainpower than people who got a placebo. Talk about brain food!

As a nutritionist, I have some avocado every day on toast, as a dip for vegetables, and as a good fat in my desserts. Avocados are packed with heart-healthy monounsaturated fat, also known as omega-9s. This creamy fruit is also a good source of fibre for healthy digestion. Plus, avocados are a good source of vitamin K, a nutrient that’s important for bone health.

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Yogurt gets top marks from nutritionists thanks to its healthy probiotic bacteria. Most choose Greek yoghurt for an extra boost of protein for muscle growth and maintenance and the calcium it provides.

Says dietitian Jess Cording: “Aside from providing satisfying protein, the probiotic bacteria in the yoghurt are beneficial for digestive health, immune system function, and supporting clear gut-brain communication.”

Not only are beans high in fibre, they’re rich in plant-based protein. Nutritionists love beans, lentils and chickpeas (collectively known as pulses) in everything from chilli, pasta and soups to salads and pureed into baked goods. Dietitian Jessica Spiro says she eats beans every day because “they contain a variety of vitamins and minerals including B vitamins, iron and zinc. They are also affordable and versatile.”

Dietitian Sharon Palmer points out that pulses are an important part of her daily menu thanks to their disease-fighting phytochemicals. Some of these compounds could protect cells from damage that’s linked to cancer, especially colon cancer, according to a study in the journal Foods.

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Fibre-rich oats hold a special place in the hearts of nutritionists – and it’s time to welcome them into your day! Eating oats helps lower unhealthy LDL cholesterol levels, so they’re a great choice for heart health. Dietitian Dianna Dillon shares that, “Oats are super filling and loaded with soluble fibre – specifically beta-glucan – to keep me feeling full and fuelled. I also love them because they support lactation.”

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Low in carbohydrates and packed with fibre, omega-3 fatty acids and protein, chia seeds are extremely filling. And have you ever seen what happens when you add chia seeds to water? They expand the same way they do in your digestive tract; that means they help you fill up faster and stay full longer. A study in Journal of Food Science and Technology suggests the seeds may also help control blood sugar levels and promote healthy digestion and a healthy heart.

Here’s why nutritionists love this great spread: “I eat peanut butter every day because peanuts contain arginine, resveratrol and other antioxidants,” says registered dietitian Bridget Swinney. Peanut butter is also rich in niacin, a B vitamin that is needed for skin and nerve health and helps turn your food into energy – and it may help lower the risk of Alzheimer’s disease. This delicious spread is also an excellent source of vitamin E, a nutrient that acts as an antioxidant and can protect against coronary heart disease. Expert tip: Make sure you choose a natural peanut butter that doesn’t have sugar and other additives. Read the ingredients list – all you should see is peanuts and perhaps some salt.

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Scrambled, poached or hard-boiled, egg recipes are a favourite of dietitian Shannon A. Garcia. As an expectant mother, she values eggs as a source of choline and quality protein. “Choline is an essential nutrient important throughout the lifespan. It’s especially important during pregnancy for both mum and baby, yet less than 10 percent of pregnant women are consuming the daily recommended intake.” Choline helps the body make use of other nutrients such as omega-3 fatty acids and B vitamins. Eggs also contain vitamin D, a nutrient that’s key for bone health. Nutritionist and registered dietitian Sarah Pflugradt eats eggs every day because “they contain lutein and zeaxanthin, nutrients that are important for eye health.”

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