According to 10 Nutrition Experts, the Top 28 Foods

Stranded on a desert island, I could live off nothing but bread, bananas, and broccoli. That’s what I say, anyway. My wife scoffs. What about protein? Hmm, beans, I suppose, sticking stubbornly to my B-inspired list. But I’m no nutritionist. And like many people, I’m often confused by the competing and conflicting claims about what we should eat.

So I reached out to 10 experts—registered dietitians with RD or RDN degrees, which are essentially the same, and other nutrition specialists—to see what foods they’d hope to have if stranded on a desert island. Well, actually I asked:

What handful of food items would you put at the top of your personal list of a core diet if you had to choose?

Spoiler alert: Bananas didn’t make the list (which does not mean they’re not good for you). But the 28 items below (plus snacks!) represent a healthy selection to draw from and build upon for a healthy pattern of eating.

The goal is to make healthy eating a simpler, more pleasurable experience that leaves you sated while helping you ignore all the confusing and dangerous “eat only this” diet advice and not get caught up in outsized claims on so-called superfoods. One of the contributing nutritionists perfectly summed up the mindset I was going for:

“Don’t let food (or food rules) control your life,” said Samantha Coogan, RDN, director of the Didactic Program in Nutrition & Dietetics at the University of Nevada, Las Vegas. “Don’t get lost in the weeds of ‘diet culture’ trying to overthink if you should eat this or that.”

Before you eat up the list, know that the best diet is not a diet at all, but a pattern of healthy eating that incorporates a variety of foods from different food groups and leans into a Mediterranean style that favors fruits, vegetables, whole grains, beans, and seeds; some fish and poultry if you wish; and limits consumption of red meat. That leaves a lot of room for variety. This healthy style of eating has been linked in many studies to longer life and better health along the way.

Near the bottom are some healthy snack ideas, too. Because we are only human.

“One single meal or snack cannot throw off your health and well-being,” said Erin Holley, RD, a registered dietitian specializing in eating disorders at Ohio State University’s Wexner Medical Center. “It’s truly about balance, variety, and moderation. No one eats perfectly all the time. I like the 80/20 rule in general: Aim to eat in a healthy, balanced manner 80% of the time, and that allows 20% for fun eating. Also aim to eat in a way that honors your hunger and fullness and respects your individual needs.”

A few definitions are in order:

Antioxidants: Nutrients, including vitamins A, C, and E, along with beta-carotene, that neutralize potentially harmful molecules called free radicals, which are a byproduct of the body’s processing of oxygen.

Anthocyanins: Powerful antioxidants that lend color to red, blue, and purple fruits and vegetables and which are known to reduce inflammation.

Oxidative Stress: The condition of having too many free radicals and not enough antioxidants, which leads to cell damage.

Omega-3s: Healthy fatty acids (polyunsaturated fat) that help all the cells in the body function properly, in part by reducing unnecessary inflammation.

Phytonutrients: Part of a plant’s immune system, these chemicals act like antioxidants to offer our cells protection against toxins, lowering the risk of several diseases.

Polyphenols are a broad group of micronutrients that act as antioxidants and are found in many fruits, veggies, herbs, and even green tea and dark chocolate.

The best things to eat

Having consumed those informational hors d’oeuvres, let’s dig into the main course, which features some foods you might expect and others that might surprise. I’ve listed the experts’ choices alphabetically, so as not to suggest any single food is better than another.

Barley

There are a lot of nutritious choices among whole grains, which should always be preferred over white bread or other refined grains. Barley, also a whole grain, is high in soluble fiber, which can help lower cholesterol levels and stabilize blood sugar, studies have shown. (You will hear a lot about fiber in this article. The typical Western diet lacks the fiber necessary for good digestion and a healthy gut microbiome, raising the risk of cancer and other chronic diseases.

“Its also a good source of several vitamins and minerals, including B vitamins, iron, and magnesium, which are important for energy metabolism,” said Hannah Brady, RDN, an oncology dietitian at the University of Washington School of Medicine. “The antioxidants found in barley may also help reduce the risk of chronic diseases.”

Useful tip: When I make bread or pizza dough, I like to swap out a portion of the wheat flour in favor of other flours to reduce the gluten content or enhance flavor. I’ve had success with almond flour, coconut flour, and others. I’ll be trying barley flour now. Oh, and barley adds wonderful texture to salads or soups.

Beans

The world over, beans are staples, typically inexpensive and indispensable culinary foundations. It’s hard to beat beans as a core part of a healthy diet. They are rich in protein and fiber, of course, as well as many vitamins and minerals, especially iron, said Anastasia Snelling, PhD, RD, a professor and chair of the Department of Health Studies at American University.

Research has shown convincingly that when beans are incorporated into a healthy diet, one that leans away from red meat and processed foods, a person’s risk is lowered for everything from heart disease to cancer. Which beans are best? Whatever beans you love most are the best beans.

By the way, beans are cousins to other very healthy legumes, like peanuts and peas (both also really good for you) and a legume below that you might’ve thought was a bean.

Useful tip: Fiber does not digest well. It passes through, aiding in digestion—that’s why it’s so vital. But if you suddenly start eating boatloads of beans, your system may need time to adjust. Ease into bean-eating with smaller portions. And know that everybody farts. A lot. It’s normal. So as I’ve advised before: Let it go.

Beets

I did not expect this one on the list. And until recently, I always thought I hated beets. That’s partly because I had never tried them. My wife forced some on me, and I found that they have, shall we say, a really interesting flavor. And they show up here for good reason.

The red color of beets, as with many other richly colored vegetables, is a clue to their nutritional punch. “Beets are rich in nitrates, which can help improve blood flow and lower blood pressure,” Brady said. “They are also high in antioxidants, particularly betalains, which have anti-inflammatory properties. Additionally, beets provide important vitamins and minerals, including folate and manganese, contributing to overall health and energy production.”

Useful tip: Beets are one of those healthy natural foods that gets hyped unnaturally by companies selling powder and juice supplements. Unless you have some special health need, ignore those ads. The best food is real food. Besides, supplements are largely unregulated and you can never be sure what’s in them. If you like beets, eat beets.

Blueberries

Two of the experts nominated blueberries, which are high in several antioxidants that help fight inflammation and oxidative stress. “Great for heart health and fighting cancer with your fork,” Snelling said.

Blueberries are thought to reduce the risk of chronic diseases, including cancer, heart disease, and diabetes, said Lina Begdache, PhD, RDN, an associate professor in the Health and Wellness Studies Division at Binghamton University, State University of New York. Their rich color comes from anthocyanins, which “boost the production of nitric oxide, which helps with lowering blood pressure,” Begdache said. Evidence also suggests they promote brain health.

Useful tip: Berries in general get high marks, so don’t confine your berry picking to blueberries alone. We’ll come back to this idea at the end of this list.

Bread (whole grain/mixed grain)

Bread made with white flour has almost no nutrients, except what manufacturers pump back into it in the form of additives. Also problematic: Most supermarket breads—even those labeled whole wheat—have ridiculously long ingredient lists, often with sugar near the top, and a bunch of other stuff your gut doesn’t need or want.

Look instead for whole grain, bakery-style breads, advises Evangeline Mantzioris, PhD, program director for Nutrition and Food Sciences and an accredited practicing dietitian at the University of South Australia. Mixed-grain breads offer more fiber, “and many nutrients including iron, zinc, folate, and other B-group vitamins and selenium,” Mantzioris said.

Useful tip: Gluten sensitive? Sourdough bread’s long fermentation process more thoroughly breaks down gluten and carbohydrates, and many people with gluten sensitivity find it easier to digest. Sourdough bread is not gluten-free, however, so it’s not safe for people with celiac disease.

Broccoli

“An excellent source of fiber, vitamin C, folate, and many other phytonutrients that include the class of nutrients known as isothiocyanates,” Mantzioris said. “Isothiocyanates have anti-carcinogenic properties.”

If broccoli isn’t your favorite veggie, simply branch out. Broccoli is just one of many cruciferous vegetables—including arugula, brussels sprouts, kale, collard greens, cabbage, cauliflower, chard, and bok choy—that are loaded with many vitamins and minerals we need, and yes, evidence suggests they can lower the risk of cancer.

Useful tip: Cruciferous vegetables contain bitter chemicals that some people have a genetic aversion to. So if you or your kids really can’t stand certain veggies, don’t force it. Find alternatives. There are many greens that are less bitter or not bitter at all, including spinach and most lettuces.

Carrots

These roots are loaded with vitamin A, beta-carotene, and other vitamins and minerals, Snelling said. Carrots also have fewer carbs than most root vegetables, such as potatoes.

But do they really improve eyesight? There’s a grain of truth to the idea, but only a grain. Lack of vitamin A can contribute to deterioration of photoreceptors in the eye, research indicates, and antioxidants—also found in carrots — may have some protective effects for vision. But you can get these nutrients from just about any mix of “rainbow veggies,” the reds, yellows, oranges, and greens. Still, if you like carrots, enjoy!

Useful tip: The problem with modern carrots is that most supermarket varieties have about as much flavor as cardboard. I grew up eating carrots from my grandmother’s garden, and there’s no comparison. At the grocery store, organic carrots are often more flavorful than non-organic ones, I’ve found. Another tip: Look for the smaller, variable-sized bunches with stems and leaves still on, rather than the uniformly large and tasteless beasts.

Cheese

While cheese can be high in fats and salt—and many experts suggest it be eaten in moderation—it's also rich in high-quality protein and calcium.

“In addition, it is a fermented food, so it provides the benefits of fermented foods as well—that is, new nutrients that are made during the fermentation process, as well as the probiotics (microbiome) that are in cheese,” Mantzioris said.

I love cheese because it not only has solid nutritional value, but good, tasty cheese can be a serious treat, alone or in salads or when paired with bread, crackers, tomatoes, or so many other foods you might fancy.

Useful tip: Milk and milk products contain lactose, a naturally occurring sugar. I’m among the 65% of people who don’t produce enough lactase, an enzyme that digests lactose. Depending on their level of intolerance, a person may experience gas, bloating, and diarrhea, or worse. Fortunately, there are cheeses low in lactose, including parmesan, feta, Swiss, Monterey Jack, and aged cheddars. And that’s one of the greatest things about cheese: the endless variety.

Cherries

As with many fruits and vegetables, the color of cherries hints at their nutritional value.

Cherries are truly nature’s candy. They’re one of Mantzioris’ favorite fruits. “Not only delicious,” she said, “but a rich source of fiber, vitamin C, and polyphenols, including antioxidants and anthocyanins… shown to reduce the risk of cognitive decline.”

Useful tip: My wife puts frozen cherries and chocolate in her smoothies. I’m radically opposed to mixing any kind of berry with chocolate, but we all have our druthers. Bonus tip: Frozen fruit often contains more nutrients than supermarket “fresh” fruit that’s picked before it’s ripe.

Chicken

Red meat is nutritious, and in moderation it may not be the worst thing you can put in your body (salami, hot dogs, and other processed meats win that competition). But chicken (and turkey) are widely considered by nutrition experts and countless study results to be a much healthier option.

“Not only is chicken versatile, it usually has higher protein and less saturated fat (and is cheaper) than beef, depending on the cut of each,” said Coogan, the UNLV nutritionist. “Chicken is also rich in vitamins A, E, K, and B6.”

Useful tip: Frankly, because I hardly ever eat beef anymore, I get a little tired of chicken when I fall into recipe ruts. Coogan to the rescue: “You can roast it or slow cook it for a more tender mouthfeel, shred it to throw into wraps or tacos, dice it to toss into salads, grill it to make a sandwich, bread it to make sure the kids eat it, or air fry it to save on time and avoid deep-frying. Don’t be afraid to season it either; no one wants dry, flavorless chicken.”

Coffee

Coffee? Coffee! I’m revising my personal list of food necessities if I’m ever stranded on a desert island. Forget the three B foods. Just give me some coffee.

“Who doesn’t love a good cup of coffee?” asks Lindsay Malone, RDN, an instructor in the Department of Nutrition at Case Western Reserve University’s School of Medicine. “Good quality, organic coffee is high in antioxidants and low in calories. Regular coffee drinkers, drinking moderate amounts of coffee (studies range from 1-5 cups daily), have lower risk of many chronic conditions, including type 2 diabetes, heart disease, some forms of cancer, and Parkinson’s disease.” This is all true. I’ve written about these studies before, and while they don’t prove cause and effect…

Research suggests antioxidants and several of the other 1,000+ chemicals contained in coffee—including obscure compounds like trigonelline, phenolics, and bitter-tasting diterpenes—protect the body’s cells against inflammation and other damage. Diterpenes and stuff called cafestol and kahweol seem to help detoxify cancer-causing substances that get in our bodies.

Useful tip: Too much caffeine can cause jitters, headaches, and other mostly minor side effects. However: “There are some people who shouldn’t drink caffeine at all, including children and pregnant persons,” Malone said. And you probably have no clue how much caffeine is actually in the coffee you drink. The amount of caffeine can range widely, from 150 milligrams in a double espresso to 300 or more in a common 16-ounce coffee-shop roast.

Eggs (pasture-raised)

“Eggs are high in protein, a good source of omega-3 fats and vitamin D,” Malone said. Eggs are also rich in protein, of course. One large egg has about 6.3 grams of protein (small eggs have less). Malone recommends pasture-raised eggs for good reason. Regular eggs come from hens that eat mostly grain and supplements. Pasture-raised hens eat real food—including plants and bugs—and their eggs are more nutritious, with more vitamins A and E, more omega-3s, and less cholesterol and saturated fat.

For years, eggs were vilified for their cholesterol content. But my research reveals those concerns were almost entirely unfounded: “Consuming cholesterol is only weakly related to how much cholesterol is in your bloodstream. Rather, blood cholesterol is influenced more by the fats and carbs you consume.” Eggs are deemed by experts to be an excellent component of a healthy diet. Still concerned?

Useful tip: “If you are watching your saturated fat intake, you can use egg whites as a fat-free protein source,” Malone said. Yep, all the fat and cholesterol is in the yolk (but so is about 43% of the protein).

Fish (especially wild-caught salmon)

Five of our 10 experts recommended fish—more than any other single food item—and three of them specified salmon. Fish, in general, are great sources of protein, and many provide a healthy dose of omega-3s and other nutrients. Salmon is often touted as one of the most nutritious fishes, offering vitamins B12 and D, among other key nutrients.

The omega-3s in salmon, specifically types called DHA and EPA, “are essential for heart health, helping to reduce triglyceride levels, lower blood pressure, and prevent plaque formation in arteries,” said Lina Begdache, the Binghamton University associate professor. “These omega-3s play a vital role in maintaining brain function and cognitive health. They may help reduce the risk of neurodegenerative diseases like Alzheimer’s.”

Useful tip: Begdache suggests choosing wild-caught salmon. Farmed salmon have roughly the same levels of omega-3s as wild-caught, but up to twice as much of the saturated fat that you don’t want, studies indicate.

Flaxseeds

Flaxseed, from the flax herb, has been used as food and medicine since ancient Egyptian times. It is loaded with fiber, omega-3s, and other nutrients, collectively found to help with constipation and lower cholesterol.

“Flax seeds are a powerhouse of alpha-linolenic acid (ALA), which supports heart health and reduces inflammation,” said Hannah Brady, the dietitian at the University of Washington School of Medicine. “They also contain lignans, which have antioxidant properties and may help in hormone balance.”

Useful tip: Flax seeds can be used as a thickener in smoothies, soups, or stews, and even as a replacement for eggs. Oh, and grind the seeds; otherwise, they’re likely to pass right through without being digested.

Kimchi

I had no idea what kimchi was until Brady nominated it for this list. It’s a traditional Korean dish made of vegetables (often cabbage or radishes) that have been salted and fermented. It can be eaten on its own or as an ingredient in soups or other dishes.

“Kimchi is a fermented food rich in probiotics, which support gut health and may enhance digestion and immune function,” Brady said. “It’s also packed with vitamins A, C, and K, along with antioxidants that help combat inflammation.”

Matthew Landry, PhD, RDN, an assistant professor of population health and disease prevention at the University of California, Irvine, echoed Brady’s praise for kimchi. “One of my favorite ways to eat kimchi is on top of a grain bowl,” Landry said.

Useful tip: While you might want to order kimchi next time you’re at a Korean restaurant, it’s sold bottled at Korean groceries and also many supermarkets.

Lentils

These legumes are not beans, but bean cousins, and they were recommended by three of the experts. Lentils are packed with fiber, protein, folate, and iron. One cup of lentils has more than 80% of your iron needs for a day, Landry said.

“Lentils are one of my favorite plant-based protein sources because they are versatile and adaptable in many dishes,” Landry said. “For example, my favorite way is to replace ground meat in spaghetti or chili with lentils.

Useful tip: My wife makes a mean koshari (lentils, vermicelli, crispy-fried onions, and tomato sauce), and it’s one of my favorite dishes for mouth-watering flavor, nutritional value, and lack of aftereffects. Lentils are among the most digestible legumes and therefore less gassy than most beans.

Mushrooms

The only fungus I knowingly stick in my mouth, mushrooms are tasty on their own and particularly useful in substituting for meat in burgers or sauces. “Mushrooms are a good source of plant-based protein, vitamin D, vitamin B6 (important for the formation of red blood cells), and selenium,” Landry said. “Although the most common mushrooms in grocery stores are simple white button or portabella varieties, there are over 14,000 species, each offering a diverse range of shapes, colors, textures, and flavors.”

Some research has suggested an antioxidant in mushrooms called ergothioneine can lower the risk of cancer. Shiitake, oyster, maitake, and king oyster are known to have more ergothioneine than white mushrooms.

Useful tip: I add thinly sliced raw mushrooms to salads and add them liberally to tomato-based pasta sauce. My favorite way to eat mushrooms is to sauté them with onions in butter and red wine, with a little pepper (no formal recipe required).

Oats

Three of our experts recommended oats for their nutritional value, versatility, and that all-important stick-to-the-ribs quality. It’s just a bonus that oats are gluten-free.

“Oats are a great source of fiber, plant protein, carbohydrates, and vitamins and minerals such as calcium, phosphorus, potassium, magnesium, and zinc,” said Erin Holley, the Ohio State dietitian who specializes in eating disorders. “I find oats to also be very easy to incorporate into things I eat regularly, such as hot cereal, smoothies, cookies, muffins, bread, etc. They are a quick and easy whole-grain option to make in the morning, even when I’m running short on time. And because of the fiber and plant protein, they help to keep you full longer.”

“It’s also so easy to “dress up” oatmeal with your own preferences, such as nut butter, fruit, nuts/seeds, or a sprinkle of cinnamon or nutmeg,” Coogan said. Need to gain weight? Throw a cup of dried oats into your smoothie, she suggests.

Useful tip: I make oat flour in the blender and swap it in for regular flour in recipes for cookies, brownies, and bread. I might use oat flour only or sub it for half the wheat flour and experiment until I find a recipe that holds together well. Oh, and raw quick oats add bulk and stability to veggie burgers.

Olive Oil (extra virgin)

I’m so glad Evangeline Mantzioris, the University of South Australia scientist, nominated extra virgin olive oil (EVOO) for this list. Because when we cook, we need oil. When we make salad dressing, we need oil. You can choose many different types of oil, and some are healthier than others, but EVOO is superior. Olive oil is about 75% monounsaturated fat, which, when substituted for the saturated fat found in many oils (and butter), has been shown to lower bad LDL cholesterol.

“As well as being a monounsaturated-based fat, it also contains many polyphenols that have anti-inflammatory and antioxidant effects,” Mantzioris said, adding that EVOO is also “fragrant and delicious.” EVOO is better than other olive oils because of the way it’s made. Mechanical pressing, instead of using heat or chemical solvents, preserves the phenols, which are both nutritious and provide the fragrance.

Useful tip: Quality EVOO is stamped with a best-by date. Light and air are the enemies of olive oil, which is why it comes in dark bottles and why you should keep it capped and store it in a cool, dry place. Otherwise, it will go bad. But now that you know how healthy it is, your real challenge will be keeping enough on hand.

Pineapples

I’ve always thought of pineapples as dessert more than meal-time food, an example of nature providing sweet snack food that we don’t have to feel too guilty about. Turns out we can give up the guilt entirely.

Pineapples are rich in antioxidants, minerals, and vitamins, said Snelling, the American University dietitian. They’re packed with fiber, B vitamins, manganese, copper, potassium, and magnesium. And apparently, “Pineapple is the only food known to contain bromelain, an enzyme that helps your skin and tissues heal,” according to the Cleveland Clinic.

Useful tip: Now that we know pineapples are good for us, how do we choose a ripe one? It should smell good, and it should yield under a gentle squeeze, the Food Network tells us. And: “​​If the pineapple is ripe,” you should be able to pluck out a leaf “without too much effort.”

Red leaf lettuce

I love the crunchiness of iceberg lettuce, and it’s got a good amount of vitamins and minerals. But as you’ve learned by now, color is an indicator of nutrition. So I really should lean more toward red leaf lettuce, which has a “high nutrient density [with] lots of vitamins, minerals, and phytonutrients,” said Lindsay Malone, the Case Western Reserve instructor. “You get the benefit of both red and green phytonutrients (plant compounds that protect and repair cells).”

Useful tip: Lettuce is great for salads, wraps, and burgers, but I never think to put it in smoothies, as Malone suggests. That will solve the problem of having a big head of leafy lettuce go bad in the fridge because I’m not eating enough salad.

Soy (tofu, tempeh, soy milk, edamame)

Soybeans are what scientists call a complete protein, because unlike many other plant-based protein sources, they are packed with all nine essential amino acids. “The quality of protein from soy equals that of protein from animal foods,” the National Institutes of Health states. Soybeans also stand out for being turned into more different types of basic foods than any other legume.

“Both tofu and tempeh are good sources of protein, calcium, and isoflavones (plant-based compounds with estrogen-like and antioxidant effects),” said Matthew Landry, the UC Irvine assistant professor. “While it was once thought that soy foods like tofu and tempeh increased the risk of breast cancer, more recent research shows a protective effect against cancer.”

“Soy milk, edamame, and tofu are a great source of plant protein,” Erin Holley added. “Soy milk is the closest in protein to cow’s milk, so I would recommend this above other non-dairy milks. Plus it is fortified with calcium and vitamin D, so it makes a great alternative.”

Useful tip: Many milk alternatives are loaded with sugar and other ingredients you didn’t bargain for. Before you choose any non-dairy milk (soy, almond, oat, or otherwise), read the label. You may be unpleasantly surprised.

Spinach

This leafy green is so good for us, and we’ve known that for so long; it almost feels like a cliché (thanks, Popeye). But you just can’t beat it. “I eat spinach regularly because it’s so easy to add to things I already like, such as eggs or omelets, pasta dishes, smoothies, and salads,” Holley said.

“Spinach is a good source of fiber, magnesium, potassium, vitamin C, vitamin K, iron, calcium, and phytochemicals such as lutein and beta-carotene,” she said. “Studies on the MIND Diet indicate that regular intake of leafy greens can reduce cognitive decline and increase immune function.”

Lutein has also been linked to a lower risk of macular degeneration of the eyes.

Useful tip: Enjoy spinach raw. When boiled for four minutes, spinach loses 40% of its lutein, and two minutes of frying removes 60% of the lutein, one study found. Chopping raw spinach releases even more of the lutein. Other research has found cooked spinach also loses some of its vitamin C and folate. But cooked spinach has more riboflavin and vitamins A, B-6, and K. So, try both.

Sweet potatoes

As is often the case with plant food, colorful varieties contain more nutrients than the plain white ones. “One of the healthiest populations in the world (the Okinawan people in Japan) has a traditional diet of almost 60% sweet potatoes,” Lindsay Malone pointed out.

“Sweet potatoes come in a variety of sizes and colors and can be a hearty and versatile addition to stews or salads or served on their own,” Matthew Landry said. “They are a complex carbohydrate (meaning they provide sustained energy to our bodies), they can support eye health due to being rich in beta-carotene, and they are rich in fiber and antioxidants.”

Useful tip: While I prefer the crisp skin of a baked potato, when in a hurry I’ll microwave a sweet potato, which, by itself, can feel like a whole meal. I also like to cut them into wedges, douse them with olive oil (extra virgin, of course), and bake them. Tastier than traditional fries and much healthier.

Tomatoes

Let’s not argue over whether tomatoes are fruit or vegetable (the answer is “yes,” by the way). Let’s just agree they’re rich in potassium, folate, vitamin K, beta-carotene, and many other nutrients. “Tomatoes have lots of phytochemicals and lycopene, an antioxidant that’s good for heart health and reducing cancer risk,” Anastasia Snelling said.

From a culinary perspective, it’s clear that olive oil and tomatoes were put on this Earth to be paired. Good thing, because olive oil is thought to help absorption of lycopene.

Useful tip: Most supermarket tomatoes feel and taste like Styrofoam. Buy from local farms, if you can, or try those little ones that always seem to be sweeter.

Walnuts

Going nuts with nuts is anything but nutty. Most nuts are incredibly nutritious, offering a sometimes not-too-costly protein alternative to expensive meat. So while just about any nut could have made its way onto this list—and some other nuts are mentioned below—walnuts were the only nuts specifically suggested. And I can’t argue with the logic.

Walnuts are rich in unsaturated fats, particularly alpha-linolenic acid and omega-3 fatty acid, as well as the polyphenols and vitamin E, said Lina Begdache. “Regular consumption of walnuts is associated with a lower risk of chronic conditions like heart disease and type 2 diabetes.”

Useful tip: Buy nuts in bulk and keep them in easy-open jars or other glass containers, so they are visible, inviting everyone to grab a handful anytime. Chopped walnuts are fantastic on salads, too—their bitterness blends delightfully with the simplest of dressings: olive oil and balsamic.

Watermelon

Wait, what? Who said eating well was supposed to be fun? “Watermelon is a great source of magnesium and potassium, both of which are vital for nerve and muscle function,” Coogan said. Watermelon also has good amounts of vitamins A and C and antioxidants, plus some zinc, copper, and B vitamins. And it’s got a lot of ... water.

“If you’re not drinking enough water (some people just don’t enjoy the taste), then consider ‘eating’ your water,” Coogan said. “Watermelon, and other water-rich fruits and vegetables, can be a palatable and tasty substitute to help you reach your hydration goals.”

Useful tip: Coogan hit on a notion I’ve written about before, and you can learn more here:Eat Your Water: 12 Hydrating Healthy Fruits and Vegetables.

Yogurt (Greek)

Last but certainly not least, three of the nutrition experts recommended Greek yogurt. Note that yogurt contains lactose, but many people find it less problematic than milk. “The lactose in yogurt is digested more efficiently than other dairy sources of lactose because the bacteria inherent in yogurt assist with its digestion,” according to an analysis in the American Journal of Clinical Nutrition.

“Greek yogurt is a great source of lean protein, probiotics, and vitamins and minerals such as calcium and Vitamin D,” Holley said. “Look for a Greek yogurt that contains at least 12-15 grams of protein per serving. And compare brands and flavors to find one with lower added sugars.” Try adding plain Greek yogurt to smoothies, oatmeal, or pancakes to boost their protein content, she suggests. I can confirm yogurt makes pancakes yummier.

“Kefir, yogurt’s drinkable cousin, is a great option for anyone looking for probiotics, calcium, and protein on the go,” Malone said.

Useful tip: Yogurt invites berries and nuts to boost both flavor and nutrition. But the combo offers an additional benefit: “Pairing your protein with berries and good fat from nuts helps to stabilize blood sugar, which helps prevent mood swings, hunger, and tiredness later in the day,” said Carrie M. Hamady, RD, professor and chair of the Department of Public and Allied Health at Bowling Green State University. “When a meal or snack isn’t balanced properly or lacks enough energy, that can also lead to snacking between meals or feeling tired in the afternoon. Berries also contain antioxidants that can help with inflammation. Inflammation has been found to be at the center of many chronic diseases, and diet can help to mitigate its effects.”

Healthy snacks, too!

You don’t have to stop eating well at snack time. Just about any fruit, nut, or seed can be a great, healthy snack on its own. Or, as Joyce Patterson, RDN, suggests, mix ’em up. Patterson, a diabetes care and education specialist at Michigan Medicine in Ann Arbor, also encourages the 80/20 rule in her bookThink Like A Dietitian. In her response to my query, rather than specific meal-time foods, she suggested some nutritious snack ideas. I’m glad she did. Because I am like many people…

“I find that many people struggle with snack choices,” Patterson said. “Too often, people look to ultra-processed foods like protein bars, many of which have questionable additives.”

Here are her personal go-to snacks, made with simple, minimally processed ingredients.

A handful of almonds or walnuts and 2-3 dried prunes

“Nuts and fruit are key sources for fiber, which helps to manage hunger, blood sugar, and lipids,” Patterson said. “They also feed our healthy gut microbes, which play an integral part in our physical and mental health. The healthy fats are anti-inflammatory and cardioprotective and also help manage hunger.” A study published earlier this year in the journal Osteoporosis International suggested prunes can help keep bones healthy, adding to previous research that had concluded the same. “Finally, as plant foods, these foods are good sources of vitamins, minerals, and antioxidants,” Patterson said.

Low-fat string cheese and a handful of whole grain crackers

“The combination of fiber and protein is especially important in managing hunger,” Patterson said. “I always include a high-fiber carbohydrate to get the glucose I need for energy, especially to support my physical activity. Glucose is the main fuel for exercising muscle. Whole grains contain the type of fiber (soluble fiber) that helps manage cholesterol levels. Of course, calcium is also important for bone health.”

Greek yogurt with nuts and berries (again)

Like Hamady, Patterson also recommends topping your yogurt. Her suggestion: chopped walnuts and mixed berries. Snack, sure. Breakfast? Why not? You’ll get your calcium, fiber, antioxidants, protein, and healthy fat. “Plus, fermented foods like yogurt are also credited with nourishing a healthy gut microbiome,” Patterson said, adding that low-fat dairy also helps manage blood pressure.

“My personal go-to snacks are very intentional, chosen specifically to stabilize my blood sugar, manage hunger, and obtain beneficial nutrients and fiber for overall health,” Patterson explained. “I am also mindful to eat in a way to support energy levels for physical activity, as well as repair, strengthen, and maintain muscle.”

Practical matters

These are all just suggestions and starting points. You’ll be hard pressed to find any fruit, vegetable, whole grain, nut, or seed that isn’t a good source of nutrition. And by the way, organic is always a wise choice if it’s available and within your budget. Organic foods have been found to contain fewer cancer-causing chemicals compared with their regular counterparts at the grocery store. In addition, organic foods are not grown from seeds engineered by large corporations to be resistant to the herbicides that… you guessed it… the company sells.

Also, whenever possible, buy single-item ingredients and avoid highly processed foods, which are often barely food at all, yet engineered to be highly addictive.

And of course you should avoid anything that might trigger food intolerances or allergies or that simply makes you go eww. For a personalized approach to diet based on your own health profile and nutrition needs, seek advice from a physician or registered dietitian.

Your diet may also vary based on your lifestyle, activity level, and changing circumstances. You might lean into lots of lean protein if you’re a serious weightlifter, for example. Or like me, you might never run a 5k without a pre-race banana (I still think bananas should be on the list, and they are indeed healthy, a good source of fiber, vitamin B6, and potassium).

Finally, let’s be honest.

We all have our vices. I gotta have me some ice cream now and then, and you’ll have to pry the last square of dark chocolate out of my cold, dead hands. Which I mention because, while a healthy pattern of eating will help us hang around longer and up the odds that we stay healthy to the end, we should all cut ourselves a little slack now and then, foodwise, especially when celebrating with friends or loved ones.