I try hard to keep variety in my diet and seek nutrients from many different sources, but let’s be honest, we all have favorites. These are seven nutrient-packed staples I eat every. single. day. Now obviously a diet of only these seven foods would be completely lacking in many essentials, but when I think about what composes my daily diet, these are the ones I just can’t imagine not eating in a day (and the reasons why I love them).
To think I used to hate this perfect little fruit actually breaks my heart a little. I’m really not sure what my diet would look like without avocados now. Their nutrient breakdown is crazy- a little protein, tons of heart-healthy fat, and the little bit of carbohydrates are almost entirely dietary fibers. Such a win. They’re creamy and buttery and they make everything better. I probably consume 1/2 of an avocado every day + any avocado oil I’m using for cooking or roasting.
Coconuts are LIFE. Honestly, there are so many reasons I love coconuts and so many ways that I use them. Truthfully, I’m not really a fan of the gritty raw shaved coconut texture, but I’ve developed such a love for the flavor. They’re so scrumptious and they deliver so many important nutrients- calcium, postassium, magnesium, and electrolytes with of course those amazing medium chain triglycerides. Coconuts have especially been recognized for their antibacterial benefits and I really believe they’ve helped me get my gut health in order by helping kick out my candida overgrowth. (Have no idea what this means? Want to know more? Should I talk about this in another blog post?) I use coconut milk and MCT oil every morning in my coffee, I use coconut water as a base in many of my smoothies, I cook just about everything in coconut oil, I love coconut flour in my baked goods, I almost always choose either coconut sugar or coconut nectar as a sweetener for recipes, and I love to add toasted coconut chips to smoothie bowls or mixed nuts trail-mix-style. AND I even use it as a moisturizer on my skin when I get out of the shower and a makeup remover at the end of the day (which I swear is making my eyelashes grow longer). Dr. Axe has great info on the power of coconuts- check it out here if you want to geek out on the science.
Boiled, fried, scrambled. It doesn’t matter. I love them all. Eggs are the perfect source of protein and healthy fats. Literally the perfect source of protein. It’s what we in the nutrition world call the “perfect protein” with the ideal amino acid profile and what we use to measure the efficiency of all other proteins against. Sometimes I can reach for meats too often as my protein source, so I love to fall back on eggs as another alternative. And don’t be tricked into thinking the yolks are bad for you. They’re most definitely not! Yes, the rest of the cholesterol added superfluously to the average American diet can lead to heart disease, but the rest of the nutrients that come with the egg yolk provide such great benefits that I can’t imagine you could possibly eat enough eggs for that to be the sole reason causing high cholesterol. Eat ’em up people, yellow runny yolk and all!
Growing up, I hated nuts. And my family always assumed it was because my best friend was allergic to nuts (even though it totally wasn’t, I’m sure my cousins will still tease me about it if they read this). But as I’ve adjusted my diet, nuts and seeds have been an important staple for my healing. All of them are loaded with great fats and good proteins, but almonds specifically are my go-to. High in fiber, they help reduce hunger and stabilize blood sugar levels. And just like coconuts, I use so many different forms of almonds- raw, slivered, milk, butter, flour (it’s my favorite flour and if you’ve tried my bomb chocolate chip cookie recipe you know why!).
5. Chia seeds
Gosh, chia seeds are just too fun! You’ve seen how I love them (with staple #2) in my coconut chia pudding, but I also add them to my water or kombucha as a great snack. If you haven’t tried them in drinks, you don’t know what you’re missing. They swell up and become tiny little balls of jello and they’re just so awesome. For such a tiny little food, they pack a serious punch. They’re loaded with fiber, omega-3s and protein, and they help with hydration. I love adding a spoonful to a cup of water or tea in the afternoon at work- both to keep me full until dinner and just to munch on their super strange consistency.
Collagen peptides have been such an important addition to my routine since I first bought them in November. They’ve really helped improve my gut health and I’ve most definitely noticed a difference in my hair and skin health. Essentially, they are the most abundant protein in our bodies, making up 90% of our connective tissues and bone mass. They foster tissue growth and improve skin, hair, nail, bone, and joint health. They’re amazing because they have absolutely no flavor and they dissolve fully into any liquid. So yes, I throw them in everything I possibly can. Every morning in my coffee, in all my cups of tea, in any smoothie and sometimes even in soups or cookies or other recipes. Seriously anywhere and everywhere. I love you, collagen. I just can’t get enough of you.
You didn’t think I was going to leave this list without a vegetable, did you? There are honestly a lot of vegetables I love even more than spinach, but this is the one I truly consume daily. Leafy greens in general are such an amazing source of so many vitamins and minerals- vitamin A, all the B’s, vitamin C, vitamin K, calcium, magnesium, phosphorous and of course iron. They’re rich in fiber and protein while low in glycemic load. So you literally can’t eat too much of them. Spinach has the least offense flavor and the purest consistency of the greens, so I throw it anywhere I can. In morning egg scrambles, frozen in smoothies, shoved into wraps, and of course as the base for every salad.
And because this information is nothing without the execution, I’ve linked my favorite trusted products for these foods if you want to incorporate any of them into your own diet:
Chosen Foods Avocado Oil – quality brand
Chosen Foods Avocado Oil Spray – I love this one specifically for coating a pan or spraying on veggies before I roast them
Nutiva Coconut Oil – my go-to oil
Coconut Oil Spray – also for coating a pan or spraying on sweet potatoes or carrots before roasting
Thai Kitchen Coconut Milk – in my coffee every freakin morning
Organic Coconut Nectar – an awesome alternative liquid sweetener
Nutiva Coconut Sugar – an awesome alternative to dry sugar or brown sugar
Nutiva Coconut Flour – gives my paleo cookies the BEST flavor
Dang Coconut Chips – these ones are great because they don’t have added sugar! great for topping smoothie bowls or adding to trail mix
Viva Naturals MCT Oil – refined coconut oil I add to coffee and smoothies
Fractionated Coconut Oil – this is the one I use for my moisturizer and makeup remover
Kirkland Almonds – I always keep these stocked from Costco
Sliced Almonds – these go on top of every single salad I eat, also important to make sure they don’t have added sugars
Bob’s Red Mill Almond Flour – a staple for my baking
Kirkland Almond Butter – SO important to make sure it doesn’t have added oils (or sugars, again)
Ellie’s Best Nut Milk Bag – for my homemade almond milk- recipe coming soon!
Nutiva Chia Seeds – this bag lasts me for monthsss (seriously, lots of months)
Further Food Collagen – use code “MOLLIE10” for 10% off!
Remember, these foods might not be your favorites. And they might not even be healthy for you! I’m not sharing this post to tell you that you should eat these seven glorious foods every day too. Every single body is different with different biochemistry and different DNA and different needs. Your job is to find what works for you. Eat new things. Tune in. Really truly listen. It’s taken over a year of diligent listening for me to learn what certain foods do to me (and that these 7 specifically make me feel great) but I know I still have a lot left to learn. It’s a journey and it’s worth it. Absolutely positively worth it.
xoxo, Mollie Mason
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