5 foods you should eat daily in 2023! (with recipes)

5 foods to eat daily in 2023

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

January is almost at an end. What better time to have a look at our 2023 resolutions and see how far we have come? 🌈 As you might know, this year I really want to take better care of my physical and mental health. This is why I am trying to implement some easy self-care practices, such as being more active, meditating, eliminating alcohol, and incorporating more whole foods into my diet. This gave me the inspiration to write this guide about the 5 foods you should eat daily for being the best version of yourself in 2023!

All these foods are highly nourishing and delicious, and will also help you feel more energized, have a stronger immune system, and be more focused and productive. But what I love the most about them is that they are all rich in fiber, which is always helpful when it comes to having a healthier gut and feeling more satiated after meals. In turn, this will allow you to effortlessly maintain or lose weight. 💁‍♀️. Plus, they all contain precious vitamins, minerals, and antioxidants, great to fight oxidative stress and have healthier and brighter skin!

Ready to discover the 5 foods you should eat daily for a thriving 2023? 💗

1. Pomegranates

The first food you should eat every day is pomegranate! Pomegranate is a true superfood, great for boosting your immunity, feeling more energized, and taking care of your urinary and digestive systems.

In addition, it is a true powerhouse of antioxidants, compounds that can help defend human cells from the oxidative stress caused by free radicals. In particular, pomegranates contain polyphenols, among which are anthocyanins, and tannins. All of them have proven particularly beneficial in protecting the heart and strengthening the cardiovascular system.

But what I love the most about pomegranates are their effects on female fertility. Indeed, some compounds found in them have shown the potential to increase blood flow to the uterus and to thicken the uterine lining. And as I am currently trying to conceive, I never skip a good glass of fresh pomegranate juice in the morning! 🤰

If you want to know more about the benefits of pomegranates for our overall well-being, here is an article for you! And if you are looking for an easy way to incorporate pomegranate into your daily diet, here are some recipes for you.

Pear and Gorgonzola Salad with Spinach and Pomegranate Vinaigrette
Goodbye, boring and tasteless salad! This Pear and Gorgonzola Salad is a true bomb of colors and flavors. 🥗 Plus, the Pomegranate Vinaigrette I used to "dress" in this salad is a true gem. Made with antioxidant ingredients, it adds a touch of sourness that perfectly contrast the sweetness of the pear and the bitterness of the spinach.
Check out this recipe
salad served in a small white bowls
Cranberry Pomegranate Sauce with Jalapeños
Thanksgiving is finally here! 🦃 This means family gatherings, lots of laughter…and delicious Thanksgiving food! If you are looking for the perfect sauce to accompany your holiday Turkey (or your plant-based Tofurky), try my pomegranate cranberry sauce with jalapeños!
Check out this recipe
jalapeno pomegranate cranberry sauce
Winter Harvest Salad
Nourishing, easy to make, and simply delicious: this Winter Harvest Salad will become a must-have in your weekly meal prep! 🥗 Plus, it is fully plant-based, gluten-free, and super versatile. Serve it as a side dish during a fancy dinner, or put it into a lunch box and take it to work or college.
Check out this recipe

2. Chia seeds

Chia seeds are the greatest source of plant-based omega-3 and omega-6 fatty acids. These are critical to forming cell membranes, providing energy to the body, and supporting the immune, and cardiovascular systems. Moreover, omega fatty acids provide health benefits like protecting the heart, promoting healthy blood sugar, and supporting optimal mental health. 🧠

In addition, chia seeds are rich in insoluble and soluble fiber, which can help in providing a feeling of fullness for a longer period of time and in reducing your appetite. These in turn are useful tools to help lose and maintain body weight. Even if you don’t have any weight loss goals at the moment, eating more fiber is good for promoting a healthier and stronger gut microbiome.

The recommended daily intake of chia seeds is around 2 tablespoons of chia seeds twice per day. However, since they are quite rich in fiber, you might need to reduce your intake and work up to gradually eating more of them.

Click here for more tips on how to prevent bloating from chia seeds. And below are some quick and easy breakfast recipes for incorporating them into your daily diet!

Strawberry Chia Seeds Pudding
Summer is finally here and what better way to celebrate it than with this delicious Strawberry Chia Seeds Pudding!
This healthy Summer parfait is super easy to make and can be prepared ahead of time for an on-the-go snack or breakfast.
Check out this recipe
Strawberry Chia Pudding Parfait layered with oats and vanilla protein greek yogurt
Chia Berry Maple Syrup
This chia berry maple syrup is a healthier version of the berry sauce my mom used to make for us when I was a kid!
Check out this recipe
chia berry maple syrup
Coconut Smoothie Bowl
Looking for nutritious, yet refreshing summer breakfast ideas? My coconut smoothie bowl is the perfect treat for those hotter summer days.
Check out this recipe
coconut smoothie bowl

3. Beetroots

The third food you should eat more of in 2023 is beetroots. Beets are incredibly packed with nutrients. Iron, folate, manganese, copper, and vitamin C are only a few of the many precious compounds that can be found in this superfood. In particular, folate is a vitamin that plays a key role in growth, development, and heart health. Manganese plays a vital role in bone formation and nutrient metabolism. Copper is a mineral essential in energy production and in the synthesis of several neurotransmitters. Last but not least, iron is excellent for helping with anemia and improving red cells count. This is why beetroots are especially recommended if you have heavy periods. 🩸

Moreover, regular consumption of beetroot powder has been shown to increase cardiovascular strength and endurance. The merit goes to nitric oxide, a gas that can promote blood vessel dilation, muscle contraction, and transmission of nerve signals. These processes are especially helpful when it comes to high-intensity, aerobic exercises. In addition, researchers have concluded that nitrate supplementation can effectively lower the oxygen demand also in endurance sports. 🏃‍♀️

However, you don’t have to be a professional athlete to benefit from taking beetroot powder as a pre-workout. Indeed, taking 1-2 spoons of beetroot powder 1 to 3 hours before a workout helps carry oxygen more efficiently to the cells. This helps unlock energy and make the work output easier.

If you want to learn more about this topic, consider reading this article. And if you want to incorporate beetroot into your daily diet, you can try the following recipes.

Berry and Beet Smoothie
This Berry and Beet Smoothie is Pegan-diet compliant, nutrient-dense, and great for weight loss. With minimal effort, you will have a healthy and delicious breakfast or snack!
Check out this recipe
Purple smoothie served in a glass and the beet on the side
Lentil Beet Burger
These Lentil Beet Burgers are super nutritious and high in protein! This recipe is gluten-free, vegetarian, and can be easily made vegan!
Check out this recipe
lentil beet burger
Kale Apple Beet Coleslaw
This kale apple coleslaw, with optional addition of beets, is a creative twist on traditional coleslaw, with a sweet and tart flavor combination. It is much lighter than traditional coleslaw and very nutritious!
Check out this recipe
Glass Bowl full of Kale Apple Coleslaw

4. Cauliflower

Along with broccoli, cabbage, and Brussels sprouts – cauliflower is one of the most popular Cruciferous veggies, thanks to its low-carb and low-calorie values as well as its incredible versatility in the kitchen. Did you know that it can even be used to add precious nutrients and improve the consistency of your favorite chocolate smoothie? 🍫

In addition, cauliflower has also been shown as having potential anti-tumoral properties. Indeed, the phytonutrients contained in it are associated with protection against several types of chronic diseases. Among them are cancer, metabolic syndrome, and type-2 diabetes. Moreover, cauliflower is high in glucosinolates and isothiocyanate. These are two groups of antioxidants that can offer protection against several types of cancer, among which are breast, colon, lung, and prostate cancer.

And did you know that cauliflower might also assist your weight loss journey? Indeed, with only 25 calories, 5 grams of carbs (which makes it also a keto-friendly veggie), and as much as 2 grams of fiber for just one cup (around 128 grams), cauliflower helps slow down the digestive processes and help you feel fuller after meals. Add some cauliflower to your stews, pasta dishes, or even smoothies to increase their volume and bulk them up with precious nutrients, while keeping the calories to a minimum!

If you are worrying that cauliflower will make you bloat, here are some useful tips for you! And don’t forget to check out these nourishing and mouthwatering recipes with cauliflower!

Air Fryer Crispy Buffalo Cauliflower
This crispy buffalo cauliflower is better and crispier than any other air fried buffalo cauliflower recipe you will find!
Check out this recipe
Crispy air fryer buffalo cauliflower
Shepherd’s Pie Vegan Tofu Cauliflower Recipe
Check out this easy, plant-based, light, and healthy vegan Shepherd's Pie recipe! Kid-friendly and great for weight loss! Recipe with Irish and UK roots.
Check out this recipe
Shepherd's Pie Vegan tofu cauliflower
One-pot Chili Mac and Cheese
No time to cook but craving a rich and warming pasta dish? Look no further! This one-pot chili mac and cheese is the solution for all your "pasta problems" 🍝
This healthy chili mac is the perfect trade-off between a truly comforting food and a wholesome meal. Indeed, it contains lots of fibers and antioxidants (from the veggies) whilst being packed with plant-based proteins (from the pinto and red kidney beans), which will leave you feeling satisfied but energized. Contrary to your regular pasta dish, you won't feel sluggish after eating this one-pot chili mac and cheese! 🏃‍♀️
Check out this recipe
healthy chili mac and cheese

5. Oat

Last – but not least important – in this list of 5 foods you should eat daily is oats. Oats are rich in soluble fiber, including the powerful fiber beta-glucan. This helps to prevent cholesterol from being absorbed into the body and to decrease LDL (“bad”) cholesterol levels. In addition, the fiber in oats can promote regular bowel movements and avoid constipation. This might assist you in weight loss and management, as it helps feel fuller and more satiated for longer.

Moreover, oats are loaded with minerals and vitamins, the main ones being magnesium, phosphorous, and thiamin (B1). It is also high in antioxidants and polyphenols, such as avenanthramide. This has powerful anti-inflammatory and anti-itching properties.

Lastly, oats are a great mood booster! Indeed, they are a good source of B6, a co-factor that assists in the production of serotonin (the “feel-good hormone”)🌞 . What are you waiting for to incorporate more oats into your diet?

Learn more about the incredible benefits of oats here. And here are some tasty and healthy recipes with oats for you. (Spoiler: not your usual oatmeal!).

Pumpkin Pie Oatmeal Cookies
Craving pumpkin pie 🍂 as the fall season approaches, but looking for a quick and easy whole food recipe for an on-the-go breakfast, healthy dessert, or snack? Look no further! My Pumpkin Spice Oatmeal Cookies are here for you! 🍪
Check out this recipe
pumpkin oatmeal chocolate chip cookies overhead
Strawberry Rhubarb Baked Oats – Breakfast Meal Prep
Let's start my Spring Meal Prep Series with this Strawberry Rhubarb Breakfast Baked Oats: gluten-free, fully plant-based, and super easy and quick to make! Plus, this recipe is low in fats and calories and has no added sugar. Prep it ahead and enjoy it on-the-go all week!
Check out this recipe
Baked oats topped with fresh strawberries served on a white plate
Banana Split
A staple of your childhood, but more nourishing! This healthy banana split 🍌is the perfect treat if you want to feel good without having to compromise on taste. Indeed, it is made with just whole, nutritious ingredients, and can be easily made vegan with just one swap!
Check out this recipe
healthy banana split s

I hope you will start incorporating these 5 foods into your daily diet. I will try to do that as well! 🙌 Don’t forget to let me know how your health journey is going. And stay tuned for part 2 of the 5 foods you should eat daily! 💗

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