Here Are the 50 Best Healthy-Eating Tips of All Time

Nutrition experts share their best tips to help you live longer, feel better, and shed those extra pounds.

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Eat sauerkraut if you have a cold

01-sauerkraut-the-50-best-healthy-eating-tipsiStock/debbismirnoff“When naturally fermented and refrigerated (not pasteurized), sauerkraut, kimchi, yogurt, and kefir contain natural probiotics and help populate your gut with healthy bacteria that can protect you from colds and the flu.” (These are the best healthy foods you can eat.) —Justin Sonnenburg, PhD, associate professor of microbiology and immunology at Stanford University and author of The Good Gut

A dash of turmeric can prevent cancer

02-tumeric-the-50-best-healthy-eating-tipsiStock/sommail“Many clinical trials have shown it could play a role in preventing or treating heart disease, osteoarthritis, and some cancers. I recommend a quarter teaspoon a day. If you don’t enjoy the taste, buy capsules.” (Here's how turmeric can soothe stomach problems.) —Michael Greger, MD, a physician who specializes in nutrition and the author of How Not to Die

Canned tuna packs a protein punch

03-tuna-the-50-best-healthy-eating-tipsiStock/debbismirnoff“It’s one of the most affordable proteins in the supermarket, and it’s packed with omega-3s, vitamin D, and selenium. Snack on it with whole-grain crackers.”—Kate Geagan, MS, RD, nutritionist and author of Go Green, Get Lean

Stay mentally sharp with a fishy diet

04-fishy-the-50-best-healthy-eating-tipsiStock/rafalstachura“In one large study, having at least one fish meal a week was associated with a 60 percent reduction in the risk of developing Alzheimer’s disease.” Other studies have found that eating fish slashes your chance of dying from heart disease by about a third. —Martha Clare Morris, ScD, director of the Section of Nutrition and Nutritional Epidemiology at Rush University Medical Center

 Dark chocolate (with 70 percent cacao) halts cravings

05-chocolate-the-50-best-healthy-eating-tipsiStock/bravobravo“This treat has been shown to boost good HDL cholesterol, lower bad LDL cholesterol, reduce blood pressure, boost brain health, and enhance mood. Research also shows it curbs cravings for both sweet and salty foods.” —Cynthia Sass, MPH, RD, author of Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast

Make berries your go-to fruit

06-berries-the-50-best-healthy-eating-tipsiStock/yulia_davidovich“Berries have high levels of antioxidants that may lower your risk of heart disease, some types of cancer, diabetes, and cognitive decline. Look for black raspberries (in the freezer department of high-end grocery stores), blueberries, cranberries, and black currants.” —David C. Nieman, DrPH, FACSM, director of the Human Performance Lab at Appalachian State University

When buying cabbage, choose purple

07-cabbage-the-50-best-healthy-eating-tipsiStock/mamamiapl“It has the same eyesight- and brain-protecting antioxidants as berries do, at a fraction of the cost. Slice off shreds to use as a healthy, colorful garnish.” —Michael Greger, MD

Eat more leafy green veggies as you get older

08-leafy-the-50-best-healthy-eating-tipsTed Cavanaugh for Reader's Digest “One study found that seniors who ate at least one serving of leafy greens a day had the cognitive ability of someone 11 years younger.” These salad staples also benefit heart and bone health and help prevent cancer. —Martha Clare Morris, ScD

Beans can help you live longer

09-beans-the-50-best-healthy-eating-tipsTed Cavanaugh for Reader's Digest “A cup every day may add years to your life. They’re cheap, they provide way more protein dollar-for-dollar than meat does, they have complex carbohydrates, and they’re full of fiber. Plus beans help the good bacteria in your gut flourish, helping you lose weight and lowering inflammation that causes disease.” —Dan Buettner, a National Geographic Fellow and the author of The Blue Zones Solution: Eating and Living Like the World’s Healthiest People

Add nuts to your breakfast

10-nuts-the-50-best-healthy-eating-tipsiStock/creativeye99“Five or more five-ounce servings of nuts throughout the week may cut your risk of heart disease by up to half. It doesn’t matter what kind of nuts: walnuts, almonds, pecans. Sprinkle them on cereal each morning.” —Gary Fraser, MD, PhD, cardiologist and epidemiologist at Loma Linda University

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