8 Foods You Should Eat Every Day: Oats

Packed with soluble fiber which lowers the risk of heart disease, oats have 10 grams of protein per 1/2 cup serving, which makes them great for muscle-building energy. They are loaded with carbs, but the release is slowed by the fiber, helping to keep you full longer, which is why oats are a great way to start the day.

8 Foods You Should Eat Every Day: Walnuts

Walnuts are superfood: they pack more heart-healthy omega-3's than salmon, are loaded with more anti-inflammatory polyphenols than red wine, and have half as much muscle-building protein as chicken. Many nuts contain one or two of these things, but none have all three.

Walnuts are especially great for a post-workout snack.

One serving of walnuts is about seven nuts.

8 Foods You Should Eat Every Day: Black Beans

All beans are good for your heart, but black beans are great because they also boost your brainpower.

They're chock full of anthocyanins; antioxidant compounds that scientists have found to improve brain function.

A 1/2 cup a day will provide 8 grams of protein, 7.5 grams of fiber, and is low in calories and free of saturated fat.

8 Foods You Should Eat Every Day: Blueberries

They boast more antioxidants than any other fruit; help prevent cancer, diabetes, and improve your memory. Rich in fiber and vitamins A and C, blueberries also help to boost cardiovascular health.

Blueberries maintain most of their potency when dried, frozen or in jam form.

Shoot for one cup fresh or a 1/2 cup frozen or dried per day.

8 Foods You Should Eat Every Day: Carrots

Red, yellow and orange fruits and vegetables often contain carotenoids, which are fat-soluble compounds that lower the risk of many cancers, as well as inflammatory conditions like asthma and arthritis.
Carrots are the most healthful option, but other great substitutes are sweet potato, pumpkin, butternut squash, yellow bell pepper and mango.
Aim for a ½ cup a day.

8 Foods You Should Eat Every Day: Tomatoes

Red are the best as they're packed with lycopene, and processed is just as good as fresh.
Studies show that a diet rich in lycopene can decrease the risk of bladder, lung, prostate, skin and stomach cancers, as well as coronary artery disease.
Shoot for 22mg of lycopene per day, about eight cherry tomatoes or one glass of tomato juice.

8 Foods You Should Eat Every Day: Yogurt

What makes yogurt so great for you? Millions of probiotic organisms are formed during fermentation that boost your immune system and provide protection against cancer. Not all yogurts contain the beneficial bacteria though; look for brands labeled “live and active cultures”. Aim for 1 cup of the calcium and protein-rich stuff a day.

8 Foods You Should Eat Every Day: Spinach

Spinach really is a powerhouse when it comes to your health. Rich in omega-3’s and folate, spinach helps to reduce the risk of heart disease, stroke and osteoporosis. It also contains lutein, a compound that fights age-related muscular degeneration.
Shoot for one cup of fresh or 1/2 cup of cooked spinach per day.