10 Foods You Should Eat Every Single Week

A nutritious diet is essential to maintaining the health of your body and mind. Different foods offer different benefits and affect the body in different ways. What one food may lack, another food may have, which is why it’s important to eat a variety of foods weekly.

*Related: 11 Key Nutritional Supplements Every Women Needs

A balanced diet should include fruits, whole grains, vegetables, lean meats, and low fat milk products, according to research. This will ensure that your body receives the nutrients it needs.

EGGS

“A large egg provides 6 grams of protein, which is 12 percent of the daily value — the protein in eggs is one of the easiest types for your body to absorb,” Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in Jersey City, NJ, says. “Eggs are full of nutrients, including eye-helping lutein and zeaxanthin and vitamin D, which is helpful for bones.” Make them any time of day—“I love having an omelet with veggies for dinner,” she adds.

TOMATOES

“This red veggie gets its color from the antioxidant lycopene, which may play a role in preventing certain cancers,” Gorin says. Research has shown that eating tomatoes may help prevent damage from ultraviolet rays. “In addition to fresh, consider adding tomato paste to your diet, since research shows the lycopene from cooked tomatoes may be easier for the body to absorb,” she adds.

GINGER

Ginger has numerous health benefits. It has been used as a medical aid for centuries – reduces pain, relieves seasickness, and decreases inflammation. But if you want to keep your health in check, you should definitely consume it weekly. Ginger supports the digestive system, and boosts immunity.

COTTAGE CHEESE

Cottage cheese is a great protein-rich food. Gorin loves to eat it for breakfast with fruit, nuts, and unsweetened cocoa powder. “I also keep it in the fridge for when I need an afternoon energy boost,” she says. “I currently have Muuna Lowfat Plain cottage cheese on hand. It's very creamy, and the single-serve 5.3-ounce container is an excellent source of protein, offering 19 grams of protein, which is 38 percent of the daily value.”

SPINACH

“This leafy green provides iron, important for transporting oxygen throughout the body,” Gorin says. “You’ll get a bigger dose of iron per volume if you cook your spinach, since a cup of raw spinach contains about 1 milligram of iron (about 6 percent of the daily value) and a cup of cooked spinach offers more than six times that amount.” Pair your spinach with a squeeze of citrus juice, since the vitamin C in the citrus helps you absorb plant-based iron, she adds.

PRUNES

“These are a great way to take in fiber from whole fruit, plus prunes make a great addition to meals and snacks,” Gorin says. “I enjoy eating Sunsweet Amaz!n Diced Prunes, which are bite-size pieces that are easy to incorporate into your morning oatmeal, such as this Spice Cake Overnight Oats. Per each serving of the prunes, you get 3 grams of fiber, which is 12 percent of the daily value.” Gorin starts her day by eating right and having a balanced breakfast. She says that “prunes are a great way to add fiber to that morning meal.”

GRAPEFRUIT

This tart, tangy, juicy fruit is just what you need to boost your overall health. It contains vitamin C, vitamin A, fiber, potassium, magnesium and the antioxidant Lycopene, just to name a few. The tropical fruit will improve digestion, aid in weight loss, boost the immune system, and help you sleep better.

BEANS

Beans are a great addition to any diet. “In one cup of black beans, for example, you get 14 grams of protein (28 percent of the daily value) and 17 grams of fiber (68 percent of the daily value),” Gorin says. “Both of these nutrients are satiating and help to keep you full.” Add beans to salads or stir-fries, or even blend them into smoothies, she adds.

PISTACHIOS

“These nuts provide a trio of healthy fat, fiber, and protein to help to keep you fuller for longer,” Gorin says. “In fact, close to 90 percent of the fat in pistachios is the healthy unsaturated type.” Her favorite way to eat pistachios is with a 100-calorie pack of Wonderful Pistachios. They “are great for tossing into my purse for when I need a snack on the go,” she says. “The act of shelling the pistachios takes longer to eat; and the shells provide a visual cue of what I’ve eaten.”

DARK CHOCOLATE

“If you’re going to have dessert, antioxidant-providing dark chocolate is a good choice—since eating it regularly may lower your risk of heart disease and stroke,” Gorin says. “Have an ounce, and savor it by eating it slowly.