6 Foods You Should Eat Everyday

CoachMel Healthy Eating 21 Comments

Most of us already know the importance of eating a healthy diet, rich in natural, whole foods to help lose weight, improve our health, and nourish our bodies.

But, did you know some foods are so nutritious we can and should eat them everyday, to make sure we are getting the nutritional boost we need to experience our best possible health and vitality?

I don’t really like to single out one food against another, but there are certainly some foods I think we should eat regularly.

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The way I see it, the more “good” food you can get into your diet, the less room you’ll have for other foods that maybe aren’t so desirable.

Six foods you should eat everyday

1. Yogurt

Bio yogurt contains probiotic organisms, which reinforce the beneficial bacteria in our bodies.

These beneficial bacteria help protect us from all sorts of illness and sickness. Yogurt is also a very good source of calcium for strong bones.

Aim for around one cup of natural, bio yogurt each day.

2. Tomatoes

Tomatoes are very high in an antioxidant called lycopene.

Lycopene is a potent disease fighter. And, getting some lycopene-rich foods into your diet everyday may help protect against certain cancers, including prostrate cancer.

It can also help reduce the risk of developing heart disease.

Tomato-based foods offer the highest concentrations of lycopene, and because carotenoids are fat-soluble nutrients, cooking tomatoes with a small amount of oil, or eating cooked tomatoes with a little fat, increases the amount of lycopene your body is able to absorb.

Tomato puree, soup and juice contain more lycopene than the fresh vegetable itself, because the lycopene is more available when cooked.

For example, one cup of canned tomato sauce provides around 75mg of lycopene, compared to 5mg in one cup of raw tomatoes.

Obviously, raw tomatoes are a wonderful food, too, so what I’m saying is, add a variety of cooked and raw tomatoes to your diet on a weekly basis, to gain these health benefits.

3. Blueberries

Blueberries are packed full of antioxidants, which can help protect against a whole host of diseases, including coronary artery disease, and even memory loss.

But, don’t forget that all fruits are a rich source of antioxidants.

Try to include a wide variety of different colored fruits in your diet over the course of one week, to make sure you are getting the whole spectrum of nutrients.

4. Garlic

Garlic has a wealth of health benefits.

It is filled with sulphur compounds, which help to guard against heart disease, stomach and colorectal cancer. It has anti-inflammatory proprieties. And, it is also a good source of selenium, and other nutrients.

You should aim to eat one garlic clove each day. Alternatively, have one serving of another allium vegetable, such as onions, scallions, shallots, leeks, or chives.

5. Broccoli

Broccoli is another food packed with sulphur compounds, making it a cancer fighter.

Half a cup of broccoli per day is enough to provide health benefits.

You should, however, also make sure you are eating a wide range of colorful vegetables throughout the week, including lots of other coniferous vegetables, like cauliflower, broccoli, and Brussels sprouts, too.

6. Tea

Tea is rich in antioxidants, which again, has benefits for fighting heart disease, stroke, cancer, and many other illnesses.

When purchasing tea, I recommend choosing loose tea leaves, rather than tea bags, because these tend to have higher levels of antioxidants.

Green tea is one of the best choices you can make. So, aim for 3 cups of green tea each day.

There are so many foods I could have added to this list, not least eggs, nuts, seeds, and fish… but you get the idea, I’m sure.


In addition to what I’ve said above, also try to add 30 to 60 minutes of exercise into your daily routine, to further boost your health.

Here’s an interval training workout, and a home workout routine, to get you on the right track.

What everyday foods do you tend to eat for their health benefits?

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Comments 21

  1. Tom Parker

    If you change it to every other day I’m probably getting 6 of the 7 :).

    I’m not that big on broccoli but do get other greens (lettuce, green beans, peas and spinach) into my diet on a fairly regular basis.


    1. Jessi

      Tom, you should try putting frozen broccoli into a smoothie with fruits. You can’t even taste it once it’s blended!

      1. Melanie

        Wow… that’s a great idea Jessi, I will try that myself. I usually put baby spinach leaves in my smoothie, which is great, too, but hadn’t thought of using broccoli.

    2. Pete Evans

      Hello everyone, I use tomato juice as a base for my smoothies at breakfast…… Chuck in whatever I have at the time baby salad leaves, raspberry, blueberry, carrots, fresh ginger, strawberry and always about 8 drops of Tabasco. Pete

  2. Sybil

    How different is yogurt from cottage cheese? I eat cottage cheese most days, but I dont eat yogurt often. Should I be switching it up?
    Thanks in advance!

    1. Melanie

      Hi Sybil, Cottage cheese is a great choice, too, but the main difference it that it’s higher in sodium content, and natural yogurt has a higher calcium content.

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