What is the number one food you should eat everyday?

November 18, 2025 •

3 min read

According to the World Health Organization, consuming at least 400 grams (five portions) of fruits and vegetables per day helps prevent noncommunicable diseases. However, pinpointing what is the number one food you should eat everyday is more complex than it seems, as no single item can provide all the nutrients your body needs to thrive. Instead, the key to optimal health lies in dietary diversity.

Quick Summary

The concept of a single 'number one' food is misleading; a balanced diet encompassing various nutrient-dense foods is the actual ideal. A diverse intake of fruits, vegetables, whole grains, lean proteins, and healthy fats ensures the body receives all necessary vitamins, minerals, and antioxidants for long-term health and disease prevention.

Key Points

No Single 'Number One' Food: No one food can provide all the essential nutrients your body needs, making the search for a singular 'superfood' misleading.
Embrace Dietary Diversity: A wide variety of whole foods from all major food groups is the actual key to comprehensive nutrition and long-term health.
Build a Balanced Plate: Incorporate a mix of colorful fruits and vegetables, whole grains, lean proteins, and healthy fats into your daily meals.
Increase Fruit and Vegetable Intake: Aim for at least five portions of fruits and vegetables daily to reduce the risk of noncommunicable diseases.
Choose Whole Over Refined: Prioritizing whole grains, lean proteins, and healthy fats over processed alternatives provides more fiber, vitamins, and minerals.
Cook More at Home: Preparing your own meals allows you to control ingredients, helping to limit excessive intake of unhealthy fats, sugars, and salt.

The Truth Behind the 'Number One' Food Myth

Search results consistently show that no single food can provide all the essential nutrients for optimal health. The idea of a 'superfood' that single-handedly solves all dietary needs is an oversimplification. Human nutrition is a complex science, and our bodies require a wide spectrum of vitamins, minerals, fiber, protein, and healthy fats, which can only be obtained through a varied and balanced diet. Health organizations like the WHO and NHS emphasize consuming a variety of whole foods from different groups.

The Real Number One: Dietary Diversity

Instead of searching for a singular miracle food, the real winning strategy is to embrace dietary diversity. A balanced plate should include items from all major food groups to ensure comprehensive nutritional coverage. This approach helps reduce the risk of chronic diseases such as heart disease, stroke, and certain cancers. Filling your diet with a rich tapestry of colors and textures from different food sources is far more beneficial than focusing on one item.

Building a Balanced Daily Plate

Here are some of the food groups that should form the foundation of your daily diet:

Colorful Fruits and Vegetables: These are packed with vitamins, minerals, and antioxidants. Try to include a variety of colors, such as leafy greens, red berries, and orange-colored squash.
Whole Grains: Opt for unprocessed varieties like oats, quinoa, brown rice, and whole wheat bread for sustained energy and fiber.
Lean Protein: Sources such as fish, legumes, eggs, and lean poultry are crucial for muscle health and feeling satiated.
Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil to support brain health and reduce inflammation.
Low-Fat Dairy or Alternatives: Yogurt, milk, or fortified plant-based alternatives provide essential calcium for bone health.

Comparison of Daily Food Choices


Food Category	Examples for Daily Eating	Key Nutrients	Why It's a Good Choice
Vegetables	Spinach, broccoli, kale	Vitamins K, C, A, folate, fiber	Highly nutrient-dense with powerful antioxidants that fight cellular damage.
Whole Grains	Oats, quinoa, brown rice	Fiber, magnesium, B vitamins	Helps regulate blood sugar, supports heart health, and aids digestion.
Legumes	Lentils, chickpeas, beans	Plant-based protein, fiber, iron	Naturally low in fat, high in fiber, and helps you feel full longer.
Nuts and Seeds	Almonds, chia seeds, walnuts	Healthy fats, fiber, vitamin E	Supports heart health, provides antioxidants, and boosts satiety.
Oily Fish	Salmon, sardines, trout	Omega-3 fatty acids, protein	Known to reduce inflammation and support heart and brain health.

How to Diversify Your Daily Diet

Building a diverse and healthy diet can be simple with a few key strategies. Start by planning your meals with variety in mind. For example, use oats for breakfast, a salad with legumes for lunch, and a lean protein with steamed vegetables for dinner. Snacks can consist of a handful of nuts, seeds, or fresh fruit. Additionally, try new foods regularly to expand your palate and nutrient intake. Exploring different cuisines can introduce you to a wider array of vegetables, spices, and preparation methods. Cooking at home allows for better control over ingredients, enabling you to reduce unhealthy fats, salt, and sugars commonly found in processed foods.

One resource for healthy cooking inspiration can be found on the UCSF Health website, which provides information and recipes to support patient education on healthy eating.

Conclusion: The Holistic Approach to Healthy Eating

In summary, the search for the single best food to eat every day is a fruitless endeavor. The real secret to a healthy diet is a holistic and varied approach that includes a wide range of nutrient-dense foods. Focus on incorporating colorful fruits and vegetables, whole grains, lean proteins, and healthy fats into your daily routine. By prioritizing variety, you ensure your body receives the full spectrum of nutrients it needs to not just survive, but thrive. This strategy offers the most robust path to long-term health, vitality, and disease prevention, far surpassing the benefits of any one single food item.

Key takeaways: Variety over a single 'superfood'; a balanced plate is the goal; and cooking at home with whole ingredients is a powerful habit for lasting health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional or registered dietitian for personalized dietary guidance.

Frequently Asked Questions

No single food contains all the macronutrients (proteins, fats, carbohydrates), vitamins, and minerals that the human body needs to function optimally. A balanced diet from multiple food groups is necessary for complete nutrition.

One of the easiest ways is to 'eat the rainbow,' focusing on including fruits and vegetables of different colors in your meals. This simple visual cue helps ensure you get a broad range of nutrients.

Both fruits and vegetables are vital, but for optimal health, most dietary guidelines recommend a higher proportion of vegetables. Aim for at least five servings of fruits and vegetables daily, focusing on a variety of types.

Supplements are not a substitute for a healthy diet. While they can fill specific nutrient gaps, they do not provide the full range of benefits from whole foods, such as fiber and various antioxidants.

Whole grains like oats and brown rice are excellent sources of fiber, which aids digestion, helps regulate blood sugar levels, and supports heart health.

Unsaturated fats are healthier than saturated and trans-fats. Good sources include avocados, nuts, seeds, and extra-virgin olive oil, which can help reduce inflammation and support heart health.

Yes, moderation is key. An occasional treat like dark chocolate is fine as part of a balanced diet. The goal is to focus on a variety of whole, nutritious foods most of the time, not to eliminate entire food groups.