My 16 Go-To Foods

As Faithful Workouts celebrates its 16th anniversary, I’m excited to share the 16 foods I eat regularly to stay healthy and energized. These are the staples that I keep stocked in my kitchen because they provide the nutrients my body needs to stay strong. Plus, I’ve included a recipe for each food to make it easy for you to incorporate them into your meals.

1. Leafy Greens (Spinach, Kale, Swiss Chard)

Packed with vitamins, minerals, and fiber, leafy greens are nutrient-dense superfoods. They support heart health, digestion, and provide a wide range of nutrients like vitamin K, folate, and iron.

Health Benefits:

• Support cardiovascular health


• Promote healthy digestion and detoxification


• High in antioxidants and fiber

Recipes to try: Strawberry Spinach Salad with Balsamic Dressing or Kale Chips

 2. Berries (Blueberries, Strawberries, Raspberries)

Berries are low in sugar but high in antioxidants, vitamins, and fiber. They support brain health, help fight inflammation, and make for a delicious snack or addition to smoothies.

Health Benefits:

• Rich in antioxidants that fight oxidative stress


• Support brain health and memory


• Help reduce inflammation

3. Nuts (Almonds, Walnuts, Cashews)

Nuts are a great source of healthy fats, protein, and fiber. They’re satisfying, promote heart health, and provide essential nutrients like magnesium and vitamin E.

Health Benefits:

• Rich in heart-healthy fats and protein


• Promote satiety and weight management


• Support brain and heart health

4. Greek Yogurt

Greek yogurt is packed with protein and probiotics, which are great for digestion and gut health. It's an excellent choice for a snack or as part of a meal.

Health Benefits:

• High in protein for muscle repair


• Supports gut health and digestion with probiotics


• Can keep you feeling full longer

5. Sweet Potatoes

Rich in fiber and antioxidants, sweet potatoes are a nutritious carbohydrate source that supports eye health and immune function. They’re also a great source of vitamin A (beta-carotene).

Health Benefits:

• High in fiber and antioxidants


• Rich in vitamin A for eye health


• Stabilizes blood sugar levels

6. Eggs

Eggs are a high-quality source of protein and healthy fats. They’re also nutrient-dense, offering B vitamins, choline, and selenium, which support brain function and metabolism.

Health Benefits:

• Excellent source of protein for muscle repair


• Contains essential vitamins for brain health


• Supports metabolism and energy production

7. Chickpeas (Garbanzo Beans)

Chickpeas are a great plant-based protein source and are high in fiber, making them perfect for digestive health and blood sugar control.

Health Benefits:

• High in plant-based protein


• Rich in fiber for digestive health


• Stabilize blood sugar levels

8. Tomatoes

Tomatoes are rich in vitamin C, potassium, and antioxidants like lycopene, which have been shown to protect against certain cancers and support heart health.

Health Benefits:

• High in antioxidants that support heart health


• Promote healthy skin and immune function


• Help protect against certain cancers

9. Salmon (or Other Fatty Fish like Sardines)

Salmon is high in omega-3 fatty acids, which are essential for heart and brain health. It also provides protein and vitamins D and B12.

Health Benefits:

• High in omega-3 fatty acids for heart and brain health


• Provides essential vitamins for immune function


• Supports healthy skin

10. Quinoa

Quinoa is a complete plant-based protein, meaning it provides all nine essential amino acids. It's also high in fiber, vitamins, and minerals like magnesium and iron.

Health Benefits:

• Complete source of protein with all essential amino acids


• High in fiber for digestive health


• Rich in minerals like magnesium and iron

11. Cauliflower

Low in calories but high in fiber and antioxidants, cauliflower is a versatile vegetable that can be used in a variety of dishes. It's great for digestive health and immune support.

Health Benefits:

• High in fiber for digestive health


• Rich in antioxidants and vitamin C


• Supports immune function

12. Chia Seeds

Chia seeds are packed with fiber, omega-3 fatty acids, and antioxidants. They support heart health, digestive health, and can help regulate blood sugar levels.

Health Benefits:

• High in fiber to support digestive health


• Rich in omega-3 fatty acids for heart health


• Help regulate blood sugar levels

13. Avocado / Avocado Oil

Rich in heart-healthy monounsaturated fats, antioxidants, and vitamins, avocados are great for reducing inflammation and promoting healthy skin.

Health Benefits:

• Packed with healthy fats for heart health


• Rich in antioxidants and anti-inflammatory compounds


• Supports healthy skin and digestion

14. Garlic

Garlic contains allicin, a compound with known antimicrobial and anti-inflammatory properties. It’s great for supporting heart health and immune function.

Health Benefits:

• Supports heart health and blood pressure


• Boosts immune function


• Known for its anti-inflammatory properties

15. Broccoli Sprouts

Broccoli sprouts contain high levels of sulforaphane, a potent antioxidant and anti-inflammatory compound that supports detoxification and may help protect against certain cancers.

Health Benefits:

• Rich in antioxidants and anti-inflammatory compounds


• Supports detoxification and cancer prevention


• Helps boost immune function

16. Cottage Cheese

Cottage cheese is a high-protein dairy option that supports muscle repair and weight management. It’s also rich in calcium and other essential nutrients for bone health.

Health Benefits:

• High in protein to support muscle recovery


• Rich in calcium for bone health


• Supports weight management and satiety

By stocking up on these 16 foods, you're setting yourself up for success in maintaining a balanced, nutrient-dense diet. They support overall health, help keep you energized, and taste delicious in a variety of recipes. I hope you find these foods as nourishing and enjoyable as I do!