12 Not-So-Extreme Foods to Try If You Care About Your Health

We all know that sardines, beets, and seaweed are good for you. But you won’t find me touching them with a ten-foot pole.

I admit it…I’m a picky eater. But that doesn’t mean I don’t want to be healthy. 

We don’t have to give up good-tasting for quality food. Here are some great alternatives to yucky extreme foods that are guaranteed to make you feel better than you ever thought possible too.

The key is to create a diet that incorporates as many of these foods as possible. Keep your plate colorful and full of life…just like you.

1. Berries

We love berries and their health profile. These nutrient-dense foods are filled with flavor in a low-calorie package that can go in a variety of dishes or serve as a side item. We eat them breakfast, lunch, and dinner.

High in antioxidants like anthocyanins and flavonoids, they help protect cells, support heart health, and reduce inflammation. Blueberries, raspberries, strawberries, and blackberries are rich in vitamin C for immune health and fiber for digestion and blood sugar control.Studies show they may help delay cognitive decline and improve memory.

Fresh, frozen, or added to smoothies, yogurt, or salads, they’re easy to include in meals. With antioxidants, vitamins, and fiber, berries are a delicious, health-boosting choice for any diet.

2. Sweet Potatoes

Sweet potatoes are nutritious, versatile, and tasty. They appeal to almost anyone. 

High in fiber, they’re great for digestion and help keep blood sugar stable. Rich in beta-carotene, they provide vitamin A, which supports healthy skin, vision, and immunity. 

Their naturally sweet flavor makes them perfect for baking, roasting, or mashing without sugar crashes. Whether in savory dishes or as a healthy dessert, sweet potatoes are an easy and delicious way to boost your nutrient intake.

3. Eggs

Eggs are a versatile and nutrient-packed food that deserves a spot in any healthy diet. They’re an excellent source of high-quality protein. All of the essential amino acids your body needs for muscle maintenance and repair are packed in. 

Eggs are rich in vitamins and minerals, including B vitamins for energy and choline for brain health, memory, and focus. The yolks are loaded with antioxidants like lutein and zeaxanthin, which support eye health and may lower the risk of age-related vision issues. 

Despite past cholesterol concerns, studies show moderate egg consumption doesn’t significantly raise cholesterol for most people. They’re low in calories and carbs, making them ideal for weight management. 

4. Dark Chocolate

Dark chocolate…yes dark chocolate is a powerhouse food packed with some impressive health benefits. Rich in antioxidants, particularly flavonoids, dark chocolate helps protect cells from damage and can support heart health by improving blood flow and reducing blood pressure. 

These flavonoids help reduce inflammation and improve cholesterol, which boosts heart health. Dark chocolate with 70% cocoa or more has less sugar than milk chocolate, so it’s a smarter choice for satisfying cravings without spiking blood sugar.

Dark chocolate is also a natural source of minerals like iron, magnesium, and copper, which support energy, brain function, and immune health. Studies even suggest that eating dark chocolate in moderation may improve cognitive performance and memory, thanks to its positive effects on blood flow to the brain. A few squares can satisfy your sweet tooth while giving you a dose of powerful antioxidants and mood-boosting nutrients–what more can you ask for?

5. Greek Yogurt

Not one of my favorites, but loved by many, I will admit that greek yogurt is a high-protein snack.

It’s packed with probiotics, which are beneficial for gut health. And it’s rich in calcium, making it excellent for bone health. It also provides a good dose of B vitamins for energy and immune support. 

Greek yogurt’s protein content makes it very filling, which can help with appetite control and maintaining muscle mass. With its creamy texture and tangy taste, Greek yogurt can be enjoyed on its own, with fresh fruit, or as a base for smoothies and savory dips. I do enjoy putting it in cakes and homemade protein bars. 

6. Pumpkin Seeds

Pumpkin seeds, or pepitas, are small but mighty when it comes to nutritional value. They’re packed with magnesium, which is essential for muscle function and heart health. And get ready to tackle cold and flu season because they’re also high in zinc, a mineral that supports immune health. 

Pumpkin seeds are a good source of plant-based omega-3s and antioxidants, which help reduce inflammation and protect cells. They’re easy to add to salads, oatmeal, or even as a topping on yogurt.

7. Brussels Sprouts

I didn’t eat my first brussel sprout until I was 40. A friend of mine said, you don’t like them because you haven’t had mine. She brushed them in olive oil, seasoned them heavily, and baked until the edges were slightly crispy. And let me tell you, they were amazing.

Brussels sprouts may not be the most popular vegetable, but they’re worth trying. They’re loaded with fiber, vitamins, and antioxidants. Rich in vitamin K, they play a vital role in bone health and blood clotting and they’re also a good source of vitamin C, which boosts immune function and helps the body absorb iron. 

Like other cruciferous vegetables, Brussels sprouts contain compounds that may reduce the risk of certain cancers. Packed with nutrients and low in calories, Brussels sprouts are a fantastic addition to a balanced diet.

8. Cottage Cheese

Cottage cheese is one of those foods that seems bland, but it’s incredibly nutritious and versatile. Check out its protein, which helps keep you full and is essential for muscle maintenance and growth. And its also  rich in B vitamins and calcium, both of which are essential for energy and bone health. 

This low calorie superfood is a great option for those looking to manage their weight or add a low-calorie, high-protein snack to their diet. You can eat it plain or mix it with fruits, nuts, or even savory seasonings. It’s also great as a smoothie base or even in baking recipes.

9. Sauerkraut

Surprisingly as a picky eater, sauerkraut is one of my favorite foods. This tangy, crunchy food can easily be added to salads, sandwiches, or eaten as a side. 

It may not sound like the most appealing food, but the health benefits it brings—especially for your digestion and immunity—make it worth a try. 

Sauerkraut also contains fiber, vitamin C, and vitamin K. And its probiotics can help balance your gut microbiome, which in turn affects everything from mood to weight management. 

10. Lentils

Lentils are affordable, easy to prepare, and incredibly good for you. They’re full of protein and fiber, which makes them very filling and excellent for managing blood sugar levels. 

Lentils are also high in iron and folate, nutrients crucial for energy and cell health. They’re low in fat and packed with polyphenols, which have antioxidant properties that help fight off inflammation and improve heart health. 

I prefer adding lentils to soups and stews. However, you can add them to salads too. Their versatility and health benefits make lentils an underrated staple.

11. Garlic

I don’t care what it smells like. Garlic is amazing and full of health benefits that people often overlook. 

Packed with antioxidants and compounds like allicin, garlic is known for its anti-inflammatory, antibacterial, and antiviral properties. This makes it an excellent food for boosting immunity, fighting infections, and promoting heart health. 

While the science is mixed, there are studies that show garlic can help lower blood pressure and cholesterol, reducing the risk of heart disease. So, go ahead and add a few cloves of garlic to enhance flavor without the need for extra salt or fat. Whether roasted, sautéed, or added raw to salads and dressings, garlic is an easy way to add a nutrient-packed punch to your meals—while also giving your taste buds a boost.

12. Oatmeal

Oats are also a good source of vitamins and minerals, including iron, magnesium, and B vitamins, which support energy production, immunity, and muscle health. Oatmeal’s complex carbs provide steady energy without the rapid blood sugar spikes associated with refined grains. 

It’s easy to customize with toppings like fresh berries, nuts, seeds, or a drizzle of honey for added flavor and nutrients. Whether enjoyed warm in the morning or used as a base for healthy snacks, oatmeal is a filling, nutrient-packed choice that can benefit any diet.