10 Dietitian-Approved Superfoods for Lifelong Health

One of the most famous nutrition books globally is Eat, Drink, and Be Healthy by Dr. Walter Willett, Chair of Nutrition at Harvard School of Public Health. It offers science-backed dietary advice and corrects common myths from outdated food pyramids.

Olive oil – a source of healthy monounsaturated fats that protect the heart.
Whole grains – like brown rice, oats, and quinoa, which improve digestion and lower diabetes risk.
Nuts – almonds, walnuts, and peanuts, rich in protein and good fats.
Fruits – especially berries and apples, packed with antioxidants and fiber.
Vegetables – leafy greens and cruciferous veggies such as broccoli and cauliflower, full of vitamins and protective compounds.
Legumes – beans, lentils, and peas, excellent for fiber and plant-based protein.
Fatty fish – salmon, sardines, and mackerel, which provide omega-3s for heart and brain health.
Low-glycemic foods – sweet potatoes and whole fruits that help stabilize blood sugar.
Water and tea – hydration without added sugars; green tea adds antioxidants.
Dark chocolate (in moderation) – contains flavonoids that support cardiovascular health.

SOURCE: Eat, Drink, and Be Healthy by Dr. Walter Willett

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