There are tons of different diets and an endless amount of conflicting information out there when it comes to nutrition. This makes it difficult for someone who wants to transform their nutrition to live a better life. The best thing we can do for our health, whether that be increasing our life span, fighting off disease, or maintaining a healthy body weight, is eating right and that starts with a basic structure of staple foods.

So, instead of trying all of these different fad diets, here are some foods that you should make staples in your everyday eating to jumpstart your journey towards the best nutrition plan for you.

Nuts

Almonds- Almonds are a great source of the important minerals copper, manganese, and magnesium which are involved in hundreds of chemical reactions throughout the body. Often, people are deficient in these minerals, especially magnesium. Moreover, they are a great source of the antioxidant vitamin E.

If that wasn't enough, almonds lower your "bad" cholesterol and risk of heart disease. They also help to stabilize blood sugar thus helping to prevent diabetes.

Walnuts - Walnuts have one of the highest antioxidant concentrations of any nut, promote bone health, blood sugar control, and improve arterial function. They also have a high concentration of ALA omega-3 fats (which are not a replacement for EPA and DHA omega-3 fats).

Pecans- Pecans are also high in manganese, copper, and antioxidants. Moreover, they have been linked to favorable cholesterol and triglyceride levels.

Brazil Nuts- Brazil nuts are high in selenium, a powerful micronutrient that improves metabolism, digestion, thyroid function, detoxification, and protection against arthritis.

Pistachios- Pistachios are high in the amino acid arginine which is crucial for the production of nitric oxide (which you can read more about here). Nitric oxide helps to improve blood flow among other things. Men who ate three to four handfuls of pistachios per day saw better penile blood flow and harder erections, how about that fellas?

Macadamias- Macadamias are high in monounsaturated fats which can improve cholesterol, speed metabolism, and provide a great energy alternative to carbs.

I make these foods a staple in my diet through different nut butters, handfuls of mixed nuts as a snack, and blending them into a powder to put on my salads.

Seeds

Chia Seeds- Most Americans don't get nearly enough fiber in their diets. Fiber is extremely important for our digestion and it literally feeds the gut microbiome which is important in so many aspects of our health. You can read more about the microbiome here. Chia seeds have 12g of fiber per serving which will help you get close to the 30-40g (or more) you should consume per day.

Chia seeds also have healthy fats and some ALA omega-3s which will help decrease inflammation and raise good cholesterol.

Flax Seeds- Flax seeds have a large amount of ALA omega-3s as well as lignans. Lignans are a compound known to reduce risk of hormone related cancers such as breast and prostate cancer.

Hemp Seeds- Hemp seeds are a great source of plant protein and monounsaturated fats. What's more, hemp seeds add a healthy dose of magnesium, manganese, vitamin E, and zinc.

I like to add seeds to my smoothies and on top of my salads. They all have their own unique qualities and should all be staple foods in your diet.

Eggs

Do not be afraid of eggs. For a long time the advice has been to avoid cholesterol and fat. I've even seen Instagram posts claiming that it is illegal to market eggs as healthy.

However, a study by the American Medical Association on 118,000 participants found no connection between egg consumption and heart disease risk. This same study also found that those who ate half a dozen eggs per week had a lower risk for heart disease than those who had less than one. I will be doing a much more comprehensive article on heart disease in the future.

With the myths about eggs dispelled let's talk about why they should be a staple food in your diet. First, they are a healthy source of fat and cholesterol. They raise good cholesterol and actually lower your risk of heart disease. Secondly, they are a good source of protein. Third, they contain a high concentration of choline which is essential for brain health. Fourth, they have no carbs. Lastly, they are a great source of omega-3's which are also essential for brain health.

I like to have hard boiled eggs as a snack or I cut them up and put them on my salads.

One caveat. You want to make sure your eggs are pasture raised and organic. All of the other labels such as "free range" have no real meaning.

Grass-fed Meat

Let's get this clear from the start. Conventionally raised meat and poultry is absolutely bad for your health. However, grass-fed and finished meats are absolutely essential in a healthy diet.

We should also clear the air about saturated fat. One large review of 72 studies on 600,000 people in 19 countries found no basis for recommendations to reduce saturated fat intake. More than 17 reviews of all the data on saturated fat and heart disease have found no link.

A study of 135,000 people found those on high-fat animal protein diets had fewer heart attacks and deaths than those on a cereal grains diet. Moreover, if you don't eat meat you are missing out on essential amino acids, high-quality protein, vitamins A, K, D, B12, and much more.

Meat should be a staple food in a healthy diet as long as it is high quality and with a large amount of vegetables. As Dr. Mark Hyman says, "Think plant-rich, not plant-based."

Olive Oil

If you know me you know I love olive oil. I consume around a liter per week, and you should too. Here's why:

Olive oil is loaded with healthy monounsaturated fats, antioxidants, and fiber. Better yet, olive oil is one of the most heart-healthy foods on the planet, with one study of over 10,000 participants over 24 years found a 15 percent decreased risk of heart disease with just half a tablespoon per day. Many smaller studies demonstrate high levels of olive oil having much greater effects. The last major benefit I will touch on here is that it aids in the growth of new neurons, helps improve memory, and reduces the risk of Alzheimer's disease. This is because olive oil contains BDNF, or brain-derived neurotrophic growth factor, which is necessary for the growth of new neurons. It almost sounds too good to be true, but it's not.

One caveat is that you should not cook with olive oil on high heat as it oxidizes easily. I use avocado oil for cooking, which is also fantastic for your health. You should also avoid Italian olive oil. The majority of it is black-market olive oil that manufacturers dilute with canola oil. California Olive Ranch is my favorite brand of olive oil which has been third-party tested for purity.

I put olive oil on all of my salads, vegetables, and sometimes I even add it to smoothies.

Leafy Greens

Eat your greens, it's that simple. Eating a variety of vegetables is crucial for your health, but leafy greens and cruciferous vegetables should be the focus.

These staple foods have wide-ranging benefits. They are a great source of fiber. They are all rich in polyphenols which are a broad category of micronutrients that play roles in preventing virtually all diseases. Further, they all contain large amounts of vitamins and minerals.

Some great options:

spinach, kale, bok choy, swiss chard, broccoli, cabbage, brussels sprouts, arugula, collard greens, and many more.

Spices

Virtually all spices and herbs are great for you and I encourage you to use a wide variety, but these three are my most used.

Turmeric- Turmeric contains curcumin which increases levels of BDNF that I talked about earlier. It is also good for the heart, anti-inflammatory, and has anticancer properties.

Ginger- helps digestion and is also anti-inflammatory.

Cinnamon- improves circulation, is antimicrobial, and helps to regulate blood sugar.

I use ginger and turmeric in combination with olive oil and dijon mustard as my salad dressing. I use cinnamon in protein shakes and smoothies.

Concluding Thoughts

There are tons of foods that can make up a healthy diet, these are just my staples. If you are in doubt about what is good and what is bad for you these foods are the way to go. However, it is also important to get variety in your nutrition plan so it is easy to stick to. For example, with vegetables, you want to make sure you get all colors of the rainbow. There are also tons of herbs and spices you can try and all kinds of great recipes.

If you want a place where you can get all of these staple foods, I recommend Thrive Market. Everything on their website is ethically sourced, organic, non-GMO, and offered at a discounted price. And, for every membership purchased they give one away to a family in need. Orders over $50 receive free, carbon-neutral shipping. I have been using Thrive Market for over 6 months and have absolutely loved it. If you use my link to sign up for a membership Thrive is offering a free gift of up to $24 dollars in value on your first order. You can sign up here. If you do sign up I would also get a small commission, but I would never partner with a company that I do not absolutely believe in and think will add great value to your health and wellbeing.

Let me know how you use these staple foods in your diet in the comments!