1) Sharon Palmer, RDN says, “Walnuts, because I’m plant-based, I include them in my steel cut oats every morning for a boost of omega-3s.”
2) Amy Gorin, MS, RDN says, “Plain Greek yogurt is an excellent source of protein at about 17 grams per 6-ounce serving. My breakfast bowl combines the 2 percent fat version with fruit (such as pitted cherries or raspberries), nuts (such as almonds or pistachios), chia and flaxseeds.”
3) Emily Cope, MS, RDN says, “As a plant-based eater, I rely on quinoa for a hearty, protein packed breakfast. My Berry Quinoa Breakfast Bowl is made with quinoa, which is prepared like oatmeal and topped with fresh fruit and almonds.”
4) Lauren Gibson, RD says, “Garlic, because it’s a healthy way to add flavor to a wide variety of dishes, especially vegetables. Garlicky Green Beans are one of my favorite weeknight dishes to get my daily dose of garlicky goodness!”
5) Melissa Burton, RD, CDE says, “Now that this NYC transplant has lived in CA for a few years, I can’t live without avocados for the buttery texture and healthy fats. Avocado toast with lemon, Sriracha and hemp seeds is how I start my day.”
6) Sarah Pflugradt, MS, RD says, “I try to eat an apple a day, not just because the old adage tells us to. They are loaded with phytochemicals and if I’m eating an apple, I’m not eating junk.”
7) Amanda Field RDN, CD says, “Whole grains! Steel-cut oats, farro, and barley are my current favorites. The protein and fiber keep me full.”
8) Emily Fonnesbeck RD, CD says, “Peanut butter is the perfect blend of protein and fat, and of course it’s delicious and satisfying. I like it best smeared on a banana with dark chocolate chips as an afternoon or evening snack.”
9) Lara Felton, MBA, RDN says, “Chia seeds mixed into oatmeal, smoothies, creamy nut butters, or yogurt for breakfast. They make a great topper for roasted sweet potatoes or mixed with coconut or almond milk to make a pudding. Seeds are a great source of healthy fat and protein.”
10) Betsy Ramirez, MEd, RDN says, “Honey has antioxidants, enzymes, and antimicrobial properties that can soothe a sore throat, and may even help with allergies if bought locally. I use it in my morning coffee, in homemade dressing and sauces, or on a simple piece of toast for breakfast.”
11) Dixya Bhattarai, RDN says, “Banana as a portable snack or added to my breakfast smoothie with nut butter. Bananas are packed with potassium, vitamin C, fiber, and are naturally low in fat and sodium.”
12) Dena Norton, MS, RD, LD says, “Lacto-fermented vegetables like traditionally prepared sauerkraut, fermented pickles and fermented carrots. They’re cheap and easy to make at home, and are naturally chock-full of probiotics, prebiotic fibers and beneficial yeasts to help maintain a healthy level of good bacteria in the gut.”
13) Tina Gowin Carlucci, RDN, CDN says, “Eggs are satisfying, versatile and easy to whip up, plus packed with protein. I boil or use in cottage cheese pancakes in the morning. Otherwise, I make a veggie omelet for dinner.”
14) Amber Ketchum, MDS, RD says, “Each morning I make a smoothie with greens such as spinach, spring mix or kale with frozen mango and Greek yogurt. It makes me feel ready for the day!”
15) Lauren-Harris Pincus, MS, RDN says, “Green tea because it’s relaxing, refreshing and full of antioxidants. There are so many flavors and varieties that you’ll never get bored.”
16) Jennifer Neily, MS, RDN, LD, FAND says, “Milk – the REAL stuff and nonfat. It’s one of my go-to protein sources at 1gram of protein per ounce. I don’t eat breakfast right away but get nearly 2 cups of milk in my coffee every morning. Yes, I drink a lot of coffee.”
17) Abby Langer, RD says, “Certified organic sprouted whole grain bread because it’s hearty, has no sugar or preservatives and tastes amazing. I can hardly eat any other bread at this point!”
18) Angie Asche MS, RD, LMNT says, “A bowl of oatmeal made with 1/2-cup rolled or steel-cut oats and topped with 1/2-banana, 1/4-cup blueberries, 2-strawberries and 2-tablespoons crushed walnuts. Oatmeal may lower your risk of high blood pressure and cholesterol. It contains a type of fiber known as beta-glucan and is packed with the carbohydrates needed to get through my workouts!”
19) Sarah Mueller, RD says, “Liquid egg whites added to a whole egg every morning as part of my strength training program to build muscle.”
20) Bev Benda, RD, LDN, BCC says, “Cottage cheese at breakfast or at lunch on top of salads. Otherwise a generous portion with either fresh or canned fruit – the way my mother used to make it. It’s dessert!”
21) Sylvia Klinger, MS, RDN says, “Oranges are my go to fruit during the winter months. Rich in vitamin C, fiber and powerful antioxidants, I love juicing fresh orange juice every morning. It’s like my morning coffee.”
22) Abbey Sharp, RD says, “Cinnamon for its warm, comforting aromatic flavor in sweet and savory dishes. It’s helped me cut back on sugar thanks to its naturally sweet flavor. It also adds depth to meat sauces and chili!”
23) Tracee Yablon Brenner, RDN, CHHC says, “Dark chocolate or hot dark chocolate as a treat! Dark chocolate has health benefits and is a good source of magnesium.”
24) As for me, Layne Lieberman, MS, RD, CDN since I’m not a coffee drinker (except when I’m in Italy), it’s all about waking up to a frothy Chai Latte! Chai originated from India and is a blend of black tea with medicinal spices and herbs like cinnamon, ginger, cardamom, clove, fennel seed and black peppercorn. It’s available as loose tea, tea bags, liquid concentrate and powder. Chai tastes best combined with steamed milk and bit of sugar. Besides loving the spicy and smooth taste, chai has one-third the caffeine that is in coffee and it’s brimming with antioxidants!
While there is an extensive list of “must have” organic foods in my home, here are a few more, which have not been listed above – hummus (traditionally made with chic peas), carrots, sweet potatoes, berries, Espelette pepper, part-skim ricotta cheese, cold-pressed extra-virgin olive oil, tofu, tomatoes and kombucha tea.
Note: None of the foods listed in this blog in any way are tied to industry sponsorship.
For a complete guide to healthy eating including 50 delicious and simple recipes for every meal of the day, pick up a copy of my book Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy.