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6 Healthiest Foods To Start Eating Right Now, Say Dietitians

These foods will give you a boost of important nutrients and vitamins.

As we enter the new year, many of us have health on our minds. Whether that's trying to get to the gym more, spending more time outside, getting better sleep, or incorporating more healthy food into our diet, 2022 is bringing opportunities for change.

This is why we talked with a few expert dietitians about the foods they believe are the healthiest additions to any diet. These foods are packed full of nutrients to help your body function properly and keep you going with your goals throughout the day.

Here are the foods our dietitians selected as the healthiest to eat right now, and for more eating tips, make sure to check out the Best Food Resolutions You Can Make in 2022.


Low-sodium canned beans

Canned black beans

Beans are considered to be one of the healthiest foods you can eat. Their high-fiber content is known to help lower cholesterol, aid in a healthy gut, and help with blood sugar levels.

Beans are even considered to be one of the key ingredients in the Blue Zone Diet, which is a way of eating based on regions of the world where people live the longest. In other words, beans are so healthy that they can actually help you live a longer life!

"This plant-based protein is cost-effective and easy to incorporate into a variety of meals such as soups, salads, chilis, burgers and tacos," says Kim Rose, RD from Lose It!

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Flax seeds

flax seeds

If you need a nutrient boost in 2022, flax seeds are the way to go.

"These are touted as a superfood for good reason, as they are full of omega-3, a nutrient our bodies cannot make," says Rose. "Because omega-3 is important for tasks such as lowering cholesterol and supporting brain and heart health, flax seeds  are definitely worth adding to your weekly food rotation."



scrambled eggs

According to Rose, eggs are a worthwhile food for your health goals.

"They are an extremely versatile protein that can be mixed into plenty of breakfast, lunch, and dinner options," she says. "With six grams of protein and four grams of fat in one medium egg, this simple food is a winner any time of the day."

A report from Cholesterol states that although there has been much debate over the health benefits of eggs throughout the years, they can actually help your overall health by providing micronutrients, helpful antioxidants, and aiding in reducing hypertension (high blood pressure).


Snow peas

snow peas

Sometimes, you may need a little more plant protein like snow peas in your diet.

"Peas are an overlooked crop that contains almost 3 grams of plant-powered protein for every 3.5 ounces," says Rose. "Unlike meat, contain zero saturated fat and negligible amounts of total fat, as well as some fiber."

Here's What Happens To Your Body When You Eat Peas.




Quinoa is known as a "pseudo" grain that is full of vitamins, nutrients, and protein, and is, therefore, one of the healthiest foods you can choose to eat!

"This plant-based complete protein contains all nine essential amino acids, is gluten-free, and high in fiber," says Trista Best, MPH, RD, LD at Balance One Supplements.

According to the Journal of Cereal Science, eating quinoa can help with your heart, gut, and metabolic health. If you're looking to try some quinoa in your diet, try one of these 30 Quinoa Recipes for Weight Loss.




"This is one green leafy vegetable that is often forgotten and looked over because of its cheaper and accessible alternatives," says MD Kamruzzaman, author of Substitute Foods with Mehak Naeem RDN. "In reality, kale is one of the healthiest foods that you should be eating because it is very rich in vitamins A, B6, and C, calcium, potassium, manganese, and copper. Being packed with a lot of nutrients, it is surprising that a cup of kale is just 38 calories. You can cook it by boiling it or by making it into kale chips."

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Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha