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I think we can all agree on one thing…

Nutritionists are all over the place when it comes to… nutrition!

I could go to 3 different nutrition experts, and each would have a different opinion on whether or not yogurt is ok… or if I should avoid soy… or if fruit is just fine or totally too much sugar and should be avoided!!! It’s bad enough that figuring out good nutrition in today’s world can be a challenge, but having such a wide variety of expert advice can make your head spin!

The issue is, much of what makes up nutrition advice can depend greatly on the individual philosophy of each nutrition expert. Some people gravitate toward a low carb / high-fat mentality. Others avoid dairy at all costs. As a consumer, it can drive you nuts trying to figure out what’s healthy and what’s not.

There is some good news, however!

Despite there being such a wide array of differing opinions and philosophies, there seem to be a grouping of foods that pretty much all nutrition experts agree are super healthy and should be incorporated into ANY healthy lifestyle.

It’s not a huge list, which I think is a plus because… well, do you really want to go shopping for a million different things? I know I don’t!!!

So, here they are… In no particular order, these are the healthiest foods that you should consider adding to your nutrition immediately!

10. Wild Caught Salmon

Wild caught Salmon is rich in Omega-3 fatty acids, which help boost your good cholesterol and lower your risk for heart disease. It’s also a great source of B Vitamins and several amino acids that help keep your skin healthy, energy high, and muscles lean and toned. Just make sure you avoid FARMED salmon. Look for WILD CAUGHT which is low in toxins and has a vibrant reddish color to it (Farmed salmon is much paler in comparison).

9. Quinoa

I know… you’re sick of people talking about quinoa! But here’s the truth… Quinoa supplies all 9 of the essential amino acids needed for peak nutrition. It’s literally one of the only perfect proteins, plus it’s gluten-free! It’s also rich in vitamins and nutrients that help your body convert food into energy rather than store it as fat! Finally, it’s really yummy! I replace rice with quinoa to make my latino recipes more healthy!

8. Sprouts

Sprouts are super easy to grow on your own and they require little to no sunlight! You can make them from alfalfa, broccoli, mung, pea, radish, etc… And here’s the kicker! Sprouts can have up to 14 times MORE nutrition than regular veggies!!! That’s crazy! Oh, and it doesn’t hurt that they fight cancer!

7. Chia

I eat Chia every single day. Seriously. Chia is high in calcium and magnesium which makes it super good for your bone health. It’s also a great source of omega-3 fatty acids and anti-oxidants, which makes it great for fighting cancer, boosting heart health, and just keeping you in tip-top shape. My favorite thing, though, is how much fiber Chia packs. Fiber is really important for optimal digestive health and Chia seeds are over 40% fiber!!! I love them soaked in coconut almond milk with cacao nibs. It’s like a fiber-filled chocolate pudding snack that you’ll love to come back to!

6. Lemons

Okay… where do we start? Lemons are incredibly good for you! They protect you from cancer, they boost your immune system, they improve your digestion, they increase good cholesterol, they reduce inflammation, and they boost your hair and skin health!!! I sip on lemon water throughout the day (not lemonade!!!) and I squeeze a little fresh lemon juice over my wild-caught salmon!

5. Garlic

I love garlic! I seriously love it on pretty much everything. Not only does it taste amazing, but it packs a serious wellness punch! Eating it fights off infection, viruses, bacteria, and fungi. It’s also packed with vitamins and nutrients that help to control your blood pressure and cholesterol. If you can, eat it fresh, raw, and crushed. If you want to cook it, don’t cook it too long (less than 10 minutes). When garlic is overcooked, it loses its nutritional benefits.

4. Beans

Remember how I said I like to use quinoa to make my latino dishes more healthy? You better believe that includes rice and beans (errr…quinoa and beans)! Beans are high in protein, help control blood sugar levels, help to control cholesterol, and they improve digestion because of their high fiber content. Honestly, you can’t go wrong with beans. Literally, every bean is good for you!

3. Avocados

Ok, I know there’s this whole trendy shift toward avocado and using it in any creative way imaginable… but there’s a lot of merit behind that! First, avocados are delicious! Second, avocados are considered one of the top 3 healthiest foods in the entire world! They are packed with a ton of vitamins and minerals. Did you know one avocado contains MORE potassium than a banana? That’s not all! They protect you from cancer, boost your good cholesterol and lower bad cholesterol, improve digestion, make your hair and skin super healthy, help you lose body fat, etc… Avocados are simply freaking awesome! Eat them. Eat them every day!

2. Spinach & Kale

Ok, so I cheated a little bit here. I put these two together because they are the best of the best when it comes to dark leafy greens. They are great detox foods, they’re high in fiber, they protect you from cancer and other diseases, they protect your heart and your liver, they’re great sources of iron (amongst a large host of other nutrients and vitamins), and they are great sources of folate (which is necessary for you expectant mothers)!

1. Blueberries

Yeah… all berries are really good for you, but Blueberries come packed with over 14 phytonutrients!!! They’re like SUPER berries. They protect almost every single system in your body! That’s crazy! They also help you lose pesky belly fat, which is a really nice bonus!

So there you have it! Consider these items added to your grocery list! Start incorporating them into your daily nutrition and you will see quick changes to your overall health, energy, focus, progress, etc…

Here’s to a healthier you!

With all my ❤️,


As one of the nation’s acclaimed Emergency Medicine Physicians, Dr. Stephanie Burgos is also a best - selling author, lifestyle and confidence coach, wellness expert, speaker, and social influencer.

Dr. Stephanie works with women on how to balance mental and physical fitness with personal and professional success so they can renew their energy, restore clarity and rebuild confidence.

You can follow Dr. Stephanie on Instagram and Facebook (@healthyerdoc).


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