There’s no single “perfect” food, but some foods pack far more nutrition into each calorie than others. Building most of your meals from the foods below gives you fibre, vitamins, minerals, protein and healthy fats, which are linked with lower risk of heart disease, type 2 diabetes and some cancers and with easier weight control.
Key takeaways
- Fill half your plate with vegetables and fruit, a quarter with protein and a quarter with whole grains or starchy veg.
- Fresh and frozen produce are both good choices; frozen is often just as nutritious.
- Beans, lentils, nuts and whole grains are cheap, filling and rich in fibre.
- Variety matters more than any single “superfood”.
Fruits
| Food (portion) | Approx. calories | Why it’s good |
|---|---|---|
| Berries, 1 cup (blueberries) | 85 | Fibre (about 3.5 g), vitamin C and polyphenols linked with heart and brain health |
| Cantaloupe melon, 1 cup | 55 | Vitamin C, potassium and beta-carotene; very hydrating |
| Mango, 1 cup | 100 | Vitamin C (most of a day’s needs), vitamin A and fibre |
| Apricots, 2 fresh | 35 | Beta-carotene for eye and skin health; dried apricots add iron and fibre |
| Citrus (1 orange) | 60 | Vitamin C, folate and soluble fibre |
| Apple, 1 medium | 95 | Fibre (about 4 g with the skin) and polyphenols |
Whole fruit is better than juice: it keeps the fibre and is more filling.
Vegetables
| Food (portion) | Approx. calories | Why it’s good |
|---|---|---|
| Broccoli, 1 cup chopped | 30 | Vitamin C, vitamin K, folate and compounds studied for anti-cancer effects |
| Spinach and other leafy greens, 2 cups raw | 15 | Vitamin K, folate, lutein and zeaxanthin for eye health |
| Tomato, 1 medium | 22 | Lycopene (better absorbed when cooked with a little oil), vitamin C, potassium |
| Sweet potato, 1 medium baked | 105 | Beta-carotene, fibre (about 4 g) and potassium |
| Onions and garlic | 40 per onion | Flavour without salt; contain sulphur compounds and quercetin |
| Carrots, 1 cup | 50 | Beta-carotene and fibre |
Watch the extras: canned vegetables can be high in salt, so choose “no added salt” versions or rinse them. Heavy butter, cream or cheese sauces can turn a light vegetable side into a high-calorie one.
Whole grains and starches
| Food (portion) | Approx. calories | Why it’s good |
|---|---|---|
| Oats, ½ cup dry | 150 | Beta-glucan fibre, which helps lower LDL cholesterol |
| Quinoa, 1 cup cooked | 220 | Complete protein (8 g) and fibre (5 g) |
| Brown rice, 1 cup cooked | 215 | More fibre, magnesium and B vitamins than white rice |
| Whole-grain bread, 1 slice | 80 | Fibre and B vitamins; check the label says “100% whole grain” |
Protein foods
| Food (portion) | Approx. protein | Why it’s good |
|---|---|---|
| Lentils or beans, 1 cup cooked | 15–18 g | Also about 13–16 g fibre; cheap and filling |
| Salmon or other oily fish, 100 g | 20–25 g | Omega-3 fats for heart and brain health |
| Eggs, 2 large | 12 g | Choline, vitamin D and B12 |
| Greek yoghurt, 170 g plain | 15–17 g | Calcium and gut-friendly cultures |
| Chicken breast, 100 g cooked | 31 g | Lean, versatile protein |
| Tofu, 150 g | 20–25 g | Plant protein with calcium (if set with calcium) |
Healthy fats
- Nuts and seeds (a small handful a day): protein, fibre, vitamin E and healthy fats.
- Extra virgin olive oil: the main fat in the Mediterranean diet, linked with heart health.
- Avocado: monounsaturated fat, fibre and potassium.
- Use coconut oil and butter sparingly. Both are high in saturated fat.
Free tool
Macro Calculator — turn these foods into a daily plan: see how much protein, carbs and fat you need.
Build a healthy plate
- Half the plate: vegetables and fruit, in a few different colours.
- A quarter: protein, such as fish, poultry, eggs, beans, tofu or yoghurt.
- A quarter: whole grains or starchy vegetables.
- A little healthy fat: olive oil, nuts or avocado.
- Drink water instead of sugary drinks.
Free tool
Fiber Intake Calculator — most people fall short on fibre; check your target and how to reach it.
Want to go further? Read about superfoods, antioxidants and foods for your immune system.
Video: choosing healthy foods
Frequently asked questions
Are frozen fruits and vegetables healthy?
Yes. They’re usually frozen soon after harvest and keep most of their nutrients. They’re a convenient, often cheaper, way to eat more produce.
Is fruit too high in sugar?
Whole fruit contains natural sugar packaged with fibre, water and nutrients, and it’s linked with better health. The sugar to limit is the added kind in drinks, sweets and processed foods.
What’s the healthiest food?
No single food covers everything. A varied diet of vegetables, fruit, whole grains, beans, nuts, fish and other lean proteins is consistently linked with the best health outcomes.
Calorie and nutrient values are approximate and vary with variety, size and preparation.
