Foods You May Want to Add to Your Diet

March 11, 2025

Written by Dietetics Masters student Justin Breedlove

Social media, and media in general, often try to sell us a product. This can include food products. Of course, there is no one “best” food for every single body, but many terrific foods— all for different reasons—can be combined to provide the body a wealth of nutrients. Check out these yummy foods that you may want to add to your diet.

Fish – Fish are a lean protein to include in your diet! The Dietary Guidelines for Americans recommend 2-3 eight-ounce servings of fish a week1. Fatty fish, like salmon are high in Omega-3 fatty acids, which are important for reducing inflammation and can contribute to a healthy heart. Consider choosing lower mercury fish most of the time.2

Fermented foods – Fermented foods have probiotics which can play a big role in our gut health. Probiotics are bacteria that are considered “good” and positively impact our gut and aid in digestion of food. These foods include kimchi, sauerkraut, yogurt, and kefir. If you’re watching salt/sodium intake, read the product labels.

Nuts/Seeds – Similar to fish, nuts and seeds provide Omega-3 fatty acids and are plant protein, which are associated with a reduced risk for cardiovascular disease3. They also contribute gut-healthy fiber and unsaturated fats. Add a handful of almonds, walnuts, pumpkin or sunflower seeds to some trail mix, granola or oats, or right onto your cereal or yogurt, to add some extra fiber and healthy fats!

Legumes – Beans are an economical source of plant protein and fiber. They can be high in iron as well. Use in chili, soup, over rice or even mixed into a veggie burger patty for more fiber in your diet!

Cruciferous Vegetables – The cruciferous vegetable group is high in Vitamins C, K and also gut-healthy fiber. Broccoli, Brussels sprouts, kale, collard greens, and cauliflower can be tasty and healthy sides or salad additions! Steam, roast or sauté!

Colorful Fruits and Vegetables – Fruits and vegetables provide fiber, vitamins, minerals, and antioxidants. A natural compound called a “phytochemical” gives fruits and vegetables their colors, and the array of phytochemicals plus antioxidants can help fight inflammation in the body which can play a role in many chronic diseases.  Fiber, both soluble (beans, oatmeal) and insoluble (bran, nuts, seeds, fruit and vegetable skins) are important to include in your diet. Think: Eat the Rainbow!

Sources:

  1. EPA-FDA fish recommendations: https://www.epa.gov/choose-fish-and-shellfish-wisely/epa-fda-advice-about-eating-fish-and-shellfish
  2. FDA advice about eating fish: https://www.fda.gov/media/102331/download
  3. CV disease risk: https://shorturl.at/KuBNN

This material is funded by UDSA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.