From chocolate to cheese: 33 delicious foods to eat this week
This list is not about diets or food fads. Just some wonderful and worthwhile things to put on your plate.
Resolving to eat well in 2025? These are the foods nutritionists, doctors and dietitians recommend getting into your meals every week. It’s not an exhaustive list — but consider it a good place to start.
1. Chocolate
Not all chocolate is created equal. One or two squares of dark chocolate with a high cocoa content (70 per cent or more) contain antioxidants, particularly flavonoids, that can improve heart health by increasing blood flow, lowering blood pressure and reducing inflammation. Dark chocolate has also been linked to improved brain function.
2. Almonds
Packed with healthy fats, fibre and protein, almonds can lower bad cholesterol and support brain function thanks to their high vitamin E content. They’re also a good source of magnesium, which helps to keep your muscles and nerves healthy.
3. Avocados
High in heart-healthy monounsaturated fats, avocados also contain dietary fibre and are loaded with essential vitamins and minerals: vitamin K, which helps with blood clotting and improves bone health; vitamin C for the immune system; and B vitamins, including folate for cell repair, and potassium, which regulates blood pressure and aids muscle function.
4. Barley
Similar to rice in price and taste but nutritionally superior. Barley is better for heart health and has a lower glycaemic load, the measure of how much a food raises your blood sugar after eating. Buy wholegrain barley, not pearl, and cook it like you would rice.
5. Beetroot
A great source of fibre, folate and antioxidants such as betalains, which have anti-inflammatory and detoxifying properties.
6. Broccoli
All cruciferous vegetables are good for you, but broccoli is easy to find and cook and very versatile. It’s rich in glucosinolates, which have been shown to have anti-cancerous properties, it’s an excellent source of vitamins C, K and A, and contains potassium, calcium, iron and dietary fibre.
7. Chia seeds
You’ll need to carry a toothpick at all times, but chia seeds are full of omega-3 fatty acids, fibre, protein and antioxidants, and also support heart health.
8. Cinnamon
It’s associated with gingerbread men and used as a topping on Starbucks’s more egregious concoctions. But it’s full of antioxidants, has anti-inflammatory, antibacterial and antifungal properties, and it can help to regulate blood sugar. Add it to curries or homemade granola. Adults should not have more than a teaspoon a day; consumed in excess it can damage the liver, and may interact with some medications.
9. Coffee
A daily cup has all sorts of benefits. It’s full of polyphenols — which fuel the gut microbiome and can reduce blood sugar and blood pressure — and it delivers about 1.5g of fibre per cup. This also strengthens gut health because when gut bacteria feed on fibre from coffee, they usually produce beneficial short-chain fatty acids that support our metabolic, digestive and immune systems. This results in an increase of good gut microbes. Recent research from the nutrition company Zoe found that coffee drinkers can be identified from their gut microbiomes alone (in a good way). Black coffee is best; don’t add sugar or flavoured syrups.
10. Durum wheat pasta
“Bronze-cut durum wheat pasta as a food is incredible,” says Dr Federica Amati, head nutritionist at Zoe. (If in doubt about how it’s processed, check the packet.) “It’s surprisingly high in protein and fibrous.” Pasta also contains micronutrients including vitamin B1 — essential for breaking down glucose to use as fuel — and vitamin B for cell growth, as well as selenium, which supports brain health and the immune system. Eat yours al dente, which keeps the glycaemic load low, with a plant-rich sauce.
11. Bone broth
Made from the collagen-rich parts of animals such as oxtail and chicken feet, bone broth is “anti-inflammatory and really good for gut health”, says the nutritional therapist Linda Vezzoli. Collagen helps to repair and protect the gut lining. Buy a bone broth concentrate — the Australian Bone Broth Co does a good one — and add a scoop to soups and stews.
12. Eggs
Among the most nutritious foods on Earth, eggs contain enough nutrients to turn a single fertilised cell into an entire baby chicken (almost all of which are contained in the yolk). They also improve your good cholesterol profile, are loaded with brain-boosting choline, help to protect your eye health and are rich in vitamins A, D and B12.
13. Flaxseed
A rare plant source of omega-3s and full of fibre, antioxidants, vitamins and minerals including thiamine and magnesium. Multiple studies have found that eating it improves digestion and heart health, and lowers the risk of certain cancers, obesity and diabetes. Flaxseed can reduce cholesterol and triglyceride (fat) levels in the blood, and may ease symptoms of menopause. Buy the seeds whole and store them in the fridge in a sealed container. Grind them in a coffee or spice grinder — they oxidise quickly once ground, losing their nutritional benefits. Drink enough water to compensate for their fibre content.
14. Garlic
Contains vitamins C and B6 and the mineral manganese, a trace element important for bone health. A key compound is allicin, which has been found to lower cholesterol levels and blood pressure. Cooking tip: cut the garlic and leave for 5-10 minutes before using it to activate the allicin.
15. Kale
Kale is full of nutrients, including vitamins A, C and K, plus antioxidants, calcium and fibre. It’s also rich in magnesium and potassium, which help to regulate blood pressure and support muscle function. Additionally, it contains anti-cancerous glucosinolates.
16. Liver
Liver, especially beef liver, is a superstar of the nutrient world. It’s cheap, contains iron, B vitamins, vitamin A, copper and retinol. “I consider it nature’s multivitamin,” says Vezzoli. Avoid if you’re pregnant: the vitamin A content could be dangerous.
17. Marmalade
High in sugar but the peel contains naringenin, a compound that may reduce inflammation and supports gut health. The high vitamin C content also boosts the immune system, improves skin health and protects against free radicals. Marmalade includes pectin, a type of soluble fibre found in fruit that promotes digestive health and may lower cholesterol.
18. Mushrooms
They contain selenium, which helps prevent cell damage, as well as vitamins D and B6, phytonutrients and fibre.
19. Tomatoes
Packed with vitamins A, C and K, they also contain potassium, folate and lycopene, a carotenoid, which prevent cell damage. Carotenoids protect the eyes and promote healthy skin, and research shows that the nutrients in tomatoes may also reduce your risk of heart disease, neurodegenerative disease and type 2 diabetes. The benefits are greater when tomatoes are cooked, as the heat breaks down the cell walls and makes the lycopene more accessible. Drinking tomato juice can help muscles recover after exercise.
20. Nettles
Forget the sting: they also provide vitamins A, C and K, as well as iron and calcium. Nettles support your immune system, lift your energy levels and promote healthy skin. They’re also anti-inflammatory, so they’re great for joint health. Steep in hot water (the sting disappears when heated) and turn them into a soothing tea, or add to soups or stews.
21. Oats
They contain a fibre called beta-glucan that can lower cholesterol and may help with blood sugar control. Beta-glucan is a prebiotic that makes healthy gut bugs grow. Oats are also a top source of protein. The best ones are steel-cut, which are the least processed, followed by rolled oats.
22. Olive oil
Regulates blood sugar and contains polyphenols, which give this Mediterranean nectar its antioxidant and anti-inflammatory properties. Studies have found that people who consume lots of it may be less likely to suffer from cardiovascular disease, some cancers and even dementia. Use liberally in cooking and dressings — or drink it. Really: the TV health expert Dr Michael Mosley recommended a shot of extra virgin a day.
23. Parmesan
Aged cheeses such as parmesan and pecorino both contain probiotics, so are good for gut health and easier to digest than soft cheeses because their fermentation process reduces the lactose content. Add the rind to a casserole for extra depth.
24. Prawns
A source of minerals such as iodine and zinc, prawns also keep your gut happy. Plus they’re low in fat, making them a great source of protein without the extra calories. Take note: frozen raw ones retain their nutrients better.
25. Red kidney beans
Full of fibre, polyphenols and iron, and also high in protein. The protein and fibre help to moderate blood sugar levels. When buying canned beans, look for the ones with no added salt.
26. Cabbage and sauerkraut
The humble cabbage is rich in vitamins C and K, fibre and folate; reduces inflammation; lowers blood pressure and cholesterol; and supports digestion. For more gut-healthy benefits, turn it into sauerkraut by fermenting it. Fermented foods contain prebiotic fibre, probiotic strains and postbiotic chemicals to boost the immune system.
27. Seaweed
An excuse to splash out on sushi: seaweed contains iodine, calcium, magnesium and iron. Use nori (dried seaweed) for making sushi, or add wakame (algae) or kombu (kelp) to miso soup. You can also snack on roasted seaweed or sprinkle it dried into salads.
28. Soffritto
Onions, carrots, celery and garlic sounds like nothing special. However, “there’s a special magic that happens when you lightly heat soffritto in extra virgin olive oil,” says Amati, the head nutritionist at Zoe. The heat helps our bodies to better absorb whatever you serve with it.
29. Blueberries
These little fruits have earned their superfood reputation: they are full of antioxidant polyphenols called anthocyanins, which can lower the risk of heart disease, type 2 diabetes and neurological decline, and have other benefits including lowering LDL (bad) cholesterol and raising HDL (good) cholesterol. Eat yours with Greek yoghurt, which is high in protein, calcium and B vitamins.
30. Sourdough bread
Properly fermented sourdough bread made over a period of two or three days is loaded with fibre, and the gluten has been broken down into smaller amino acid chains, which makes it easier to absorb and keeps its glycaemic load low.
31. Sprats
Not sexy but good for you. These tiny canned fish are packed with omega-3 fatty acids — essential for heart health and brain function — and are rich in protein, calcium, iron and zinc. They’re lower in mercury than larger species and aren’t overfished, unlike bigger ones. Eat them whole, bones and all, to get even more calcium.
32. Turmeric
Its active compound, curcumin, has both anti-inflammatory and antioxidant properties. It’s been shown to support joint health. Cook it with black pepper: the piperine boosts the absorption of the curcumin.
33. Walnuts
Loaded with omega-3s and heart-healthy fatty acids, they “blow other nuts out of the water”, says Amati, who adds that multiple trials have shown their beneficial impact on heart and brain health. Eat sparingly — four or five a day — to avoid adding too many calories.
The Times
