A registered nutritionist has shared the three foods she thinks more people should be eating, saying they offer straightforward ways to improve overall health without making drastic changes.
Lily Keeling, a Registered Nutritionist and Senior Recipe Development Manager at Green Chef, outlined the ingredients she rates most highly for supporting health over time, beginning with foods known for their fermentation benefits.
“If I had to choose my top three health foods, I’d start with fermented foods like kimchi or sauerkraut,” Keeling said. “They’re packed with beneficial bacteria that help support your gut microbiome, which plays an important role in everything from digestion to immune health.”
She pointed to the growing attention being paid to gut health in nutrition research, with fermented options such as kimchi and sauerkraut often highlighted because of the helpful bacteria they contain. Nutrition experts also note that not every fermented food works the same way: some contain live cultures, while others are fermented for flavor and texture but are not considered probiotics. Fermented vegetables can also be high in sodium, so portion size and the rest of the meal still matter.
Her second choice focuses on a category of food she says deserves more recognition, particularly because it is budget-friendly and easy to use in many meals.
“Next would be beans and legumes, such as lentils, chickpeas and black beans,” she said. “They’re a brilliant source of both protein and fiber, helping you stay fuller for longer while supporting steady blood sugar levels.
“They’re also affordable, sustainable and incredibly versatile, so they’re an easy ingredient to include in everyday meals.”
Nutrition specialists have frequently recommended beans and legumes because they combine protein and fiber, which can help with satiety and more stable energy during the day. Current U.S. dietary guidance also continues to encourage plant-based protein foods and fiber-rich choices such as beans, peas and lentils as part of a healthy eating pattern.
For her third suggestion, Keeling recommended an easy everyday substitution rather than a major dietary overhaul.
“Finally, I’d recommend making the switch to whole grains wherever you can,” she explained. “Swapping white bread, pasta or rice for wholegrain versions is one of the simplest changes you can make. Whole grains contain more fiber, B vitamins and minerals, helping to keep your energy levels steadier throughout the day.”
That advice reflects wider nutritional guidance on nutrient density, which looks at how much beneficial nutrition foods provide in relation to their calorie content. Federal dietary advice in the U.S. continues to recommend whole grains as a core part of a healthy pattern, with whole-grain foods favored for their fiber and nutrient content.
A study from 2014, published in Preventing Chronic Disease, a journal overseen by the Centers for Disease Control and Prevention, concluded that leafy greens and cruciferous vegetables were among the most nutrient-dense foods when assessed using 17 essential nutrients.
The findings support the idea that modest, repeatable changes are often more effective for long-term wellbeing than extreme short-term efforts.
Keeling’s overall approach emphasizes practical habits over restriction, focusing on foods that are accessible, affordable and simple to work into regular routines.
Her suggestions also match a broader view among nutrition experts that gut function, balanced blood sugar and sustained energy are more likely to improve through consistent daily food choices than through quick fixes.