30 Healthy Foods That Deserve a Spot On Your Grocery List

Oatmeal is really good for you on its own; it's packed full of vitamins, minerals, and fiber. But it functions best as a vehicle for multiple items on this list. Slice up a banana, toss in some blueberries, and sprinkle it all with almonds and chia seeds. That's a breakfast of champions.

[Related: Best Oatmeal Recipes]

Spinach has everything. It’s rich in potassium, magnesium, iron, calcium, and vitamins B6, B9, E, C, and K.

“Athlete or not, you should be eating more vegetables than anything else,” says Fitzgerald. “Spinach is a great staple because it’s so versatile. You can have it raw in salads or cooked on its own. It’s pretty much the only green that blends well: You can put it in smoothies without them tasting nasty.”

Filled with protein and fat to keep you full on longer rides, peanut butter is an easy go-to. But if you really want to up your nutrient intake, try a peanut butter and spinach (yes, spinach) sandwich.

It’s an admittedly unusual choice, but Jeanne Smith, R.D., a nutritionist in Easton, Pennsylvania, recommends “peanut butter and spinach sandwich on whole-wheat raisin bread for breakfast. You get carbs from the bread, green veggie with tons of nutrients from the spinach, and protein and fat from the PB, which has staying power. This breakfast will keep you fueled through a long ride, shouldn’t cause stomach issues, and tastes delicious!”

Brown rice is full of dietary fiber, as well as magnesium. Plus, it's an inexpensive addition to your pantry that can be used as a healthy side dish to almost any meal.

If you’ll be planting your butt on a desk chair, not a saddle, Smith recommends starting your day with plain, non-fat Greek yogurt with your own fruit and honey added.

“Any fruit will do, but blueberries are especially nice for their antioxidant properties,” she says. “Greek yogurt is very high in protein and pretty portable. Adding your own sweetener lets you control those empty calories.”

Rich in healthy fats, fiber, and protein, these nuts are made for more than snacking. Use slivered almonds as a topping for oatmeal or yogurt, add them to muffin recipes, whole almonds as a snack, or use almond flour in place of regular flour in pancakes.

Smith recommends keeping chocolate milk on hand for a super quick way to refuel post-ride. “It contains protein and the right carbohydrate-to-protein ratio that has been shown to aid muscle recovery and repair after a strenuous workout.”

With more potassium than a banana, avocados are rich in heart-and-waistline healthy monounsaturated fats as well as hunger-suppressing fiber.

[Related: An Avocado-Rich Breakfast Can Help You Feel Fuller for Longer]

“I have nothing against the potato—I have a whole chapter to its defense in Diet Cults,” Fitzgerald says. “But if I could only take one tuber to a desert island, it would be a sweet potato. It has lots of antioxidants, and is a little more nutritionally well-rounded than the white potato.”

Blueberries are tiny but loaded with antioxidants, fiber, vitamin C, and vitamin K. For a real treat, try cooking blueberries with a touch of maple syrup and pouring over pancakes or waffles.

“Watermelon is great, and so is any food that has a high water content,” says Fitzgerald. “Fiber and water add volume without adding calories.”

Loaded with antioxidants, fiber, vitamin C, vitamin K, and potassium, broccoli is a true powerhouse veggie. Roast them in the oven with some salt, pepper, and olive oil. Yum!

[Related: The Benefits of Cruciferous Vegetables]

Rich in anti-inflammatory fats, salmon makes a great stand-alone dish as well as addition to any salad.

“Protein is critical to get your amino acids that help in muscle recovery and repair after exercise,” says Diane Rigassio Radler, Ph.D., R.D., an associate professor of nutrition at Rutgers University in New Jersey. “Chicken is great, just because it is easy and ubiquitous. Fatty fish, such as salmon, tuna, mackerel, herring, or sardines, delivers heart-healthy omega 3 fatty acids.”

Pickles and other fermented foods (such as kimchi and sauerkraut) are loaded with probiotics, the good bacteria in your gut that impact your immune function, mood, digestion, and even your weight. Full of sodium, some cyclists even eat them as a mid-ride snack, to help replenish their electrolytes.

“Tomatoes are high on my list,” says Fitzgerald. “They’re a decent source of carbohydrates, which cyclists obviously need, and rich in vitamins, minerals, antioxidants.” Another advantage of tomatoes, is that they’re not calorically dense—calorie for calorie, they’re more filling than, say ice cream or bread. “Part of eating for optimal performance is eating to get leaner, so it’s smart to shift toward less calorically-dense food,” he says.

Hummus is a Middle Eastern dip that begs you to scoop it up with carrots or celery, making it a great snack choice. The dip has tons of vitamins and minerals along with healthy fat and plant-based protein.

“Dark chocolate promotes healthy arteries, in moderation, and it’s rich in antioxidants,” says Fitzgerald. “Most people find it very satisfying in small amounts, and don’t feel compelled to eat a lot. I have a little square a day and that does it for me. It’s also a mood enhancer, which is nice!”

Packed with fiber, beans do much more than help to keep you regular. They may also help to regulate blood sugar, improve cholesterol, and bolster overall gut health. Add them to chili, mash them into dip, use them to replace some of the ground beef in tacos and other dishes, or sneak them into brownie and other dessert recipes.

Is coffee good for you? You bet. In addition to perking you up, coffee may help to drop your risk for heart disease, diabetes, and certain cancers. For an extra health boost, try kicking things up by adding spices to your coffee grounds before brewing. For every scoop of ground coffee, add ¼ teaspoon of either ground cinnamon, cardamom, or turmeric to the filter.

The active ingredient, allicin, may help to keep cholesterol levels low, protect your cells from oxidative damage, and normalize blood pressure and blood sugar. Raw, minced garlic offers the most health bang for your buck. Add it to fresh, homemade salsa, stir into ranch dressings, use minced garlic and olive oil as a topping for toast, or mash it into guac.