In This ArticleView AllIn This ArticleSalmonSweet PotatoChickpeasLentilsDark Leafy GreensTempehWheat BerriesOlive OilTomatoesCabbage
In This ArticleView All
View All
In This Article
Salmon
Sweet Potato
Chickpeas
Lentils
Dark Leafy Greens
Tempeh
Wheat Berries
Olive Oil
Tomatoes
Cabbage
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Pictured Recipe:Salmon & Quinoa Bowls with Green Beans, Olives & Feta
There’s a lot of focus on what you shouldn’t be eating—cut added sugar, stop eating—whatever the “bad” food of the month is. But when it comes to health, what you add to your plate is more important than what you take away. Plus, when you focus on adding the foods known to promote health, the less healthy options naturally take up less space in your diet without having to think about it.
Focus on filling your dinner plate with “whole grains, lean or plant-based protein, and lots of veggies for a big nutrition boost,” recommendsBeth Stark, RDN, LDN. While there are more than 10 foods we’d recommend including regularly—since variety is an important part of a healthy diet—the following 10 foods offer some of the most significant nutritional benefits you can get.
1. Salmon
The2020-2025 Dietary Guidelines for Americansrecommend eating two to three servings of fish per week, and one of the healthiest options is salmon. “Salmon is like a multivitamin for your brain. It’s loaded with important brain-boosting nutrients like omega-3 fatty acids and choline and is an excellent source of high-quality protein,” saysLauren Manaker M.S., RDN. “Fish like salmon may have a positive impact on sleep quality.“Eating salmonhas also been linked to better heart health.
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Salmon is incredibly versatile, too. Whether you’re buying fresh or canned, ourEasy Salmon Cakesare a favorite. Or try ourHoney Garlic Salmonfor an easy and delicious dinner.
2. Sweet Potato
While both sweet andwhite potatoescan be part of a healthy diet, traditional orangesweet potatoeshave a bit of a leg up, especially in the areas of antioxidants and vitamin A. One medium-sized baked sweet potato offers more than a day’s worth of your daily vitamin A needs. Sweet potatoes also have a little more fiber than white potatoes—although you’ll get more fiber with both if you eat the skin.
Other sweet potatoes—purple and white varieties—provide different phytonutrients. For example,purple sweet potatoescontain compounds that may enhance your heart health and reduce inflammation. Both orange and purple sweet potatoes maycontribute to eye healthas well.
They can be enjoyed in many ways—baked, roasted, mashed or even stuffed. They can also be used in soups, casseroles, pasta dishes and more. Check out these25 sweet potato dinner recipesfor inspiration.
3. Chickpeas
Research has shown thateating plant-based proteins has incredible health benefits—and chickpeas are no exception.
“Chickpeas are a tasty and versatile addition to dinner because they contribute satisfying plant-based protein, fiber and other nutrients like selenium, iron and folate,” says Stark. “They are also considered a low glycemic food due to their fiber and protein content, which means they help to keep blood sugar levels steady during digestion.”
Chickpeascan be added to almost any dish—from mains to sides to salads—for a nutrient boost. Stark recommends swapping them in for meat in casseroles, soups, salads and pasta dishes for meatless options. The possibilities are practically endless. Not sure where to start? Check out thesehealthy recipes that start with a can of chickpeas.
4. Lentils
Lentilsmay be tiny, but they sure are mighty. A type oflegume, lentils are packed with plant-based protein, fiber, vitamins, minerals and phytonutrients, they offer numerous health benefits, including promoting heart health and reducing the risk of diabetes and certain cancers, per a 2022 article inPharmaceuticals. They are alsoa good source of iron, which is especially important if you don’t eat much meat.
A great thing about lentils is that they can be added to so much more than soup! Make them into lentil cakes,burgersor meatballs. Use in place of beef for a plant-forward bolognese—or go half-sies with each. Or, try ourLentil Stew with Salsa VerdeorSquash & Red Lentil Curry.
5. Dark Leafy Greens
Kaleisn’t the only super green. Dark leafy greens likespinach,Swiss chard, collard greens, mustard greens and beet greens are all packed with vitamins, minerals and phytonutrients that support health.
While each offers a slightly different nutrient profile, you can count on adding fiber, iron, folate, potassium, and vitamins A, C and K to your diet when you eat dark leafy greens. Choose the ones you like the best and add them to soups, stews, pasta sauces, salads, grain bowls and more. You’d be amazed at all the differentways you can use these nutrient-dense plants!
6. Tempeh
Tempeh is a fermented soy productthat contributesplant-based protein—more than double the amount in tofu—healthy fats and important vitamins and minerals to your diet.
Since tempeh is fermented, it contains prebiotics and contributes to gut health. “Tempeh is more versatile than tofu, too. It absorbs the flavors of your dish, making it a great option for many different meals,” saysStefanie Di Tella, MScFN, RD, a registered dietitian at Cleveland Clinic Canada.
Tempeh can be chopped to replicate the texture of ground meat, grilled or baked in strips for a sandwich, marinated and seared on top of a bowl, or cubed and added to a stir-fry.
New to tempeh? Try ourSesame-Honey Tempeh & Quinoa BowlorGochujang-Glazed Tempeh & Brown Rice Bowlsto start.
7. Wheat Berries
Eva Kolenko
Pictured Recipe:Wheat Berry, Chickpea & Feta Salad
Wheat berries are a whole grain that offers a nutty flavor and slightly chewy texture and can be used in place of most other whole grains. Ahalf-cup (cooked) servingoffers more than 4 grams of fiber and 6 grams of protein. These two components help wheat berries digest more slowly than refined grains—and even some other whole grains—and are particularly beneficial for people trying tomanage blood sugarand anyone who wants to avoid that post-meal energy spike and crash.Eating whole grainsmay reduce your risk of heart disease, improve insulin sensitivity and contribute to a healthy gut.
Use wheat berries as ahot breakfast cereal, for the base for agrain bowl, to create a grain salad for a filling side dish, or add them to your soups andchillis.
8. Olive Oil
If you make one change to the way you cook, start usingolive oilmore often. “A staple in many Mediterranean [diet] dishes, olive oil is an unsaturated fat, which is linked to a number of health benefits, including reduced blood pressure and lowering LDL cholesterol,” says Di Tella.
Beyond its manycardiovascular benefits, olive oil is full of antioxidants and may reduce inflammation. Olive oil can be used both in cooking and for finishing a dish. A drizzle of high-quality olive oil or an olive oil-based dressing can really elevate the flavor of your meal, while also boosting the nutrition. It can even be used in baking, like in theseOlive Oil Chocolate Chunk Blondies—because who doesn’t love an after-dinner treat?
9. Tomatoes
Along with important vitamins and minerals,tomatoes provide a big dose of lycopene, a phytonutrient that is linked to lower cholesterol, reduced risk of stroke, reduced risk of cancer and even possible protection from sunburns.
Cooked tomatoes provide more lycopene than raw tomatoes, but both offer valuable nutrients, so enjoy whichever you prefer. Better yet, eat raw tomatoes in summer when they’re in season and you can stick to tomato sauce and other cooked tomatoes the rest of the year.
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Lycopene from tomatoes is better absorbed when consumed with fat, per a 2021 review published inAntioxidants. So drizzle some olive oil on your summer tomatoes like ourTomato Salad with Lemon-Basil Vinaigrette. In the winter, make atomato spaghetti saucethat includes olive oil for a powerful duo.
10. Cabbage
This humble vegetable offers asurprising number of health benefits. “Cabbage is a member of the cruciferous vegetable family that may contribute to a lower risk of various chronic diseases, including certain cancers, thanks to its abundant fiber and phytonutrient content,” says Stark.
Eatingcruciferous vegetablesmay reduce inflammation, improve gut health and protect against some types of cancer.
While red, green and purple cabbages offer a slightly different antioxidant profile, “incorporating cabbage, in any color, is an easy way to change up the nutrients you get at dinner,” says Stark.
Stark recommends trying differentcooking methods, too, including roasting and stir-frying. Try ourBalsamic Roasted Cabbage,Sauteed CabbageorSpicy Cabbage Slawto get started.
Don’t love cabbage? Other cruciferous vegetables likebroccoli, cauliflower and Brussels sprouts offer similar health benefits.
The Bottom Line
This list just scratches the surface when it comes to healthy foods for dinner, but it’s a great place to start! The best way to get the most out of your meal is to pack your plate with lots of plant-based foods—vegetables, fruits, beans, lentils, nuts, seeds and whole grains. By doing so, you’ll be guaranteed to have a nutritious meal that will satisfy you.
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