What to Eat…Now

A dear friend, Andrea Fein encouraged me to read Marion Nestle’s new book, an updated version (and massive volume) on her 2006, What to Eat. Called What to Eat Now, it takes us on a terrifying journey through supermarket shopping and the psychology used to encourage and influence how we shop.

I can’t decide if I am thrilled or dismayed at what I am reading. It makes me feel like a pawn in massive game designed for me to lose. And I do what I do for a living! I read, research, study, rely on my accumulated wisdom in nutrition and ancient wisdom to guide me.

Imagine my dismay when I read this fact in her book: supermarkets are intentionally designed to confuse us so that we wander around “like deer in headlights” and just grab food. Yikes! Coupled with that was the fact that nutrtion lables are designed to confuse and confound and it’s easy to see why people struggle as they do in deciding what to eat to create health.

It’s a book worth reading. It can serve us all in navigating the food system of this country.

In the end, the advice is the same as it has been for decades: Eat real food. Stick with plants. Eat a little less (in other words, there’s no need to eat in every single place in the country from gas stations to the opera). Eat what you need to live and enjoy life. Food and eating are meant to be enjoyable, not confusing and detrimental to our health.

And so I decided to cull a list of the foods most basic to…and easiest to find…and enjoy…that can help you as you shop. Not brands, the food. Brands you can decide.

With the number one best food in the world being from Naples (apparently, it’s official…) along with six other Italian cities being in the top ten, it might behoove us to listen to their Meriterranean wisdom when it comes to foods that create health and longevity…deliciously.

Oh, and one thing. This is a long one, so settle in. lots of info to digest…get it? Digest?

1.Extra virgin olive oil

On every list by every nutritionis of repute (not trying to sell me something), not because it’s delicious; it is and not because it’s minimally processed; it is.

It makes the list of valuable to wellness foods because its nutrient density is amazing.

A monounsaturated fat (mainly oleic acid), olive oil is safe to cook with and breaks down easily in the body. At 120 calories a tablespoon, we need to take care not to over-use, but the benefits are staggering.

A good source of Vitamins E and K, it’s the oleic acid that benefits the heart as it reduces our bad cholesterol while maintaining our good cholesterol. It’s all about balance, baby.

But the real heroes of the story are two polyphenols: oleocanthal and oleuropein which act as powerful anti-inflammatory and antioxidant agents, protecting the body against cellular damage. And cellular damage is what ages us, so olive oil can keep us looking and feeling youthful.

2. Tomatoes

With only 24 calories in a medium fresh tomato, these fruits of the vine are powerhouses of nutrition. The bright red color is more than simply delicious; it’s a sign of the presence of lycopene, a powerful antioxidant that protects from inflammation and cell damage.

Protective of the heart, lycopene helps to lower blood pressure and cholesterol. And helps reduce the risk of prostate cancer.

Also rich in potassium and folate, tomatoes help to promote good circulation.

But tomatoes nourish more than our hearts. As excellent sources of Vitamins A and C, they contribute to soft, lush skin (as Vitamin C helps boost collagen production), improved immunity and overalh health.

And did I mention that tomatoes are a good source of calcium and Vitamin K, which support strong bones?

And they do their jobs best when cooked in olive oil. You’re welcome.

3. Garlic

This allium is rich in allicin, a powerful sulphur compound that is released when garlic is crushed. This humble allium is a powerhouse. Just look:

Garlic and garlic extract may help prevent colds, shorten their duration, and reduce symptom severity.

Regular consumption helps relax blood vessels, lower blood pressure, and reduce total and LDL (“bad”) cholesterol.

The sulfur compounds in garlic limit pro-inflammatory cytokines, helping to soothe inflamed tissues and muscles.

Allicin and related derivatives have natural antibacterial, antiviral, and antifungal properties.

Garlic aids in blood sugar control, which supports metabolic health.

4. Cannellini Beans/ Fava Beans

Cannellini and fava beans are nutritional powerhouses that promote heart health, regulate blood sugar, and support muscle growth. Both are excellent sources of plant-based protein and dietary fiber (something very few of us get enough of), but they each offer unique micronutrient profiles that benefit overall well-being.

Cannellini Beans (White Kidney Beans) Cannellini beans are highly valued for their high volume of soluble and insoluble fiber, making them excellent for digestion and cholesterol management.

Rich in potassium, they help regulate blood pressure and counteract the effects of sodium.

Their low glycemic index and high fiber content can help stabilize blood glucose and A1C levels.

They provide essential minerals like copper, iron, and magnesium to maintain bone density and support healthy muscles. They can help make us big and strong in our workouts.

Fava Beans (Broad Beans) Fava beans are distinguished by their high concentrations of folate and unique amino acids.

They are incredibly rich in folate, making them highly beneficial for pregnant women to support healthy DNA and prevent birth defects.

They contain L-dopa, an amino acid that can aid in motor function, along with antioxidants that reduce oxidative stress.

With 13 grams of protein per cooked cup, they are a fantastic satiating food that keeps you feeling full for longer.

5. Fresh Basil

Fresh basil is a potent, low-calorie herb packed with antioxidants, essential oils, and vitamins. Just a few torn leaves provide a natural boost to your daily wellness routine.The primary health benefits of fresh basil? Just look:

Essential oils like eugenol and linalool block inflammatory enzymes, which may help lower the risk of chronic conditions like arthritis and bowel issues.

Basil is rich in flavonoids and polyphenols that neutralize harmful free radicals, protecting cells from damage and lowering the risk of chronic diseases.

Basil’s oils can help reduce cholesterol and triglyceride levels. Eugenol can block calcium channels to naturally lower blood pressure.

Compounds in basil can help soothe gastrointestinal discomfort, reducing bloating, and promoting  better nutrient absorption.

Just two tablespoons of fresh chopped basil contain a significant portion of your recommended daily intake, which is essential for bone health and blod clotting.

6. Figs

Figs are highly nutritious, naturally sweet superfruits packed with dietary fiber, potassium, calcium, and antioxidants. They support healthy digestion, help regulate blood pressure, build strong bones, and fight cellular inflammation. Both fresh and dried varieties offer distinct dietary advantages.

Figs are rich in dietary fiber and act as a prebiotic, promoting healthy gut bacteria, regulating bowel movements, and preventing constipation.

High in potassium and low in sodium, figs help correct electrolyte imbalances caused by modern diets, contributing to better cardiovascular health and lower blood pressure.

Figs are a great plant-based source of calcium, which improves bone density and helps prevent conditions like osteoporosis.

They are loaded with polyphenols and flavonoid antioxidants that neutralize free radicals, lowering oxidative stress and protecting against chronic illnesses.

Fresh figs are lower in calories (about 37 calories per medium fig) and sugar, making them an excellent low-calorie, very hydrating snack. Dried figs (around 47 calories per medium fig), on the other hand, because the water content is removed, have more concentrated calories and nutrients. Ounce for ounce, dried figs provide significantly more fiber, calcium, and iron than fresh, making them a great energy source for active individuals.

7. Artichokes

So far the list has been easy, right? These babies take a little work, but boy, are they worth it.

Artichokes are nutritional powerhouses packed with fiber, antioxidants, and essential micronutrients. They are particularly renowned for promoting digestive health, supporting liver function, and improving heart health.

Artichokes are rich in fiber, including inulin, which acts as a prebiotic to feed healthy gut bacteria and prevent constipation. Compounds in the leaves stimulate bile production, which helps your body efficiently digest fats and absorb fat-soluble vitamins.

The plant compounds cynarin and silymarin found in artichokes have been studied for their hepatoprotective (liver-protecting) properties. They help protect the liver from toxins and oxidative stress while encouraging the removal of dietary fats.

Artichokes are naturally free of cholesterol, low in fat, and high in potassium and magnesium. Regular consumption may help manage healthy cholesterol levels and regulate blood pressure.

USDA research indicates artichokes contain the second-highest antioxidant concentration of all vegetables. They are especially rich in polyphenols and flavonoids, which combat free radicals and reduce inflammation.

8. Oregano

Not just to top your pizza, this humble herb is so valuable to our wellness.

Oregano is a potent medicinal and culinary herb packed with antioxidants, particularly carvacrol and thymol. It is frequently utilized for its natural antimicrobial and anti-inflammatory properties, which may support gut health, soothe respiratory issues, and help neutralize free radicals that cause cell damage.

Oregano contains high levels of flavonoids and phenolic acids, which fight oxidative stress and may lower the risk of chronic diseases.

The active compounds carvacrol and thymol demonstrate strong antibacterial and antiviral properties in laboratory settings.

Its anti-inflammatory properties may help alleviate symptoms associated with inflammatory conditions, such as arthritis.

Oregano stimulates bile flow and can act as an antispasmodic, which helps relieve bloating, gas, and stomach cramps.

It is an excellent source of vitamin K, iron, and manganese, all of which support bone health and immune function.

9. Dark Chocolate

Yippppppeeeeeee! Something we love is good for us! Dark chocolate is a nutrient-dense treat rich in antioxidants (flavanols and polyphenols). When consumed in moderation, it is linked to lower blood pressure, improved heart health, enhanced cognitive function, and reduced inflammation.For the most health benefits, choose high-quality bars containing 70% or more cocoa, and stick to a moderate portion of about 1 to 1.4 ounces (30 to 40 grams) per day to keep calorie and sugar intake in check.

Flavanols promote the production of nitric oxide, which relaxes blood vessels and improves blood flow. This process helps lower blood pressure, reduce LDL (“bad”) cholesterol, and decrease the overall risk of heart disease.

Increased blood flow to the brain improves attention, memory, and cognitive performance.

Pure dark chocolate is an excellent source of essential minerals like magnesium, iron, copper, and zinc, which support energy, muscle function, and immunity.

Polyphenols in cocoa can help lower cortisol (the stress hormone) and boost feelings of pleasure and enjoyment.

Powerful plant compounds protect cells from free radical damage and lower systemic inflammation.

Studies suggest that cocoa flavanols can improve how the body uses insulin, which may help reduce the long-term risk of type 2 diabetes.

But not all dark chocolate is created equal. To avoid excess sugar and maximize the antioxidant punch, always aim for 70% cocoa or higher.The first ingredient should be chocolate liquor or cocoa mass, not sugar. Steer clear of chocolate containing hydrogenated oils, artificial flavors, or excessive added sugars.

10. Arugula

Arugula is a nutrient-dense, low-calorie delicately bitter leafy green packed with vitamins A, C, and K, as well as folate and calcium. It supports bone health, boosts immunity, provides powerful antioxidant and anti-inflammatory properties, and can enhance athletic performance.

Arugula is an excellent source of vitamin K, calcium, and magnesium. Together, these nutrients increase bone mineral density and reduce the risk of fractures.

It is rich in dietary nitrates, which convert to nitric oxide in the body. Nitric oxide improves blood flow, lowers blood pressure, and helps your muscles use oxygen more efficiently during exercise.

The nitric oxide present in arugula relaxes blood vessels, which helps regulate blood pressure and improves overall cardiovascular function.

Arugula contains glucosinolates, the sulfur-containing compounds responsible for its peppery bite. These phytochemicals have antioxidant properties linked to a lower risk of developing certain cancers.

Eating bitter foods like arugula or watercress before a meal can stimulate gut receptors, signaling your body to prepare for digestion and promoting a feeling of fullness.

Dietary Considerations: Because arugula is very high in vitamin K, individuals who take prescription blood thinners (like warfarin/Coumadin) should consult a healthcare provider before making significant changes to their daily arugula intake.

11. Eggplant

Eggplant is a nutrient-dense, low-calorie fruit that promotes heart health, regulates blood sugar, and supports weight management. Packed with dietary fiber and powerful antioxidants like anthocyanins, it protects cells from damage and reduces the risk of chronic diseases.

Very low in calories (about 20 per cup) but high in fiber. Fiber slows digestion, promoting satiety and helping you feel full longer.

The antioxidant anthocyanin (found in the purple skin) helps lower “bad” (LDL) cholesterol and protects against oxidative stress. Additionally, potassium supports healthy blood pressure regulation.

Being a non-starchy, low-glycemic food, it prevents rapid blood sugar spikes. Its rich fiber content also slows down the absorption of sugar in the body.

The skin contains nasunin, a powerful antioxidant that protects brain cell membranes from damage and helps reduce inflammation. The message here? Don’t peel your eggplant.

It provides an excellent mix of essential vitamins and minerals, including Manganese (aids metabolism and bone health) and Vitamin B6.

12. Lemons

Lemons are a potent nutritional powerhouse. Just half a lemon in a glass of water provides roughly 15-20% of your daily vitamin C needs. This sunny fruit promotes immune function, shields cells from oxidative damage, and helps prevent painful kidney stones.

Science tells us that the citric acid in lemons binds with calcium in urine, which can reduce the likelihood of stone development. Urologists often recommend dietary “lemonade therapy” as a proactive measure.

Vitamin C is essential for converting plant-based iron (from foods like spinach and lentils) into a form your body can easily absorb. This is a major benefit for those following vegetarian or vegan diets. Another reason you can feel confident giving up meat and keeping your health.

Lemons are rich in vitamin C and flavonoids, antioxidants that help maintain healthy blood vessels, reduce oxidative stress, and balance cholesterol levels.

The pulp and peel contain a soluble fiber called pectin, which feeds beneficial gut bacteria and supports regular digestion. Warm lemon water in the morning can also provide a gentle stimulation for your gastrointestinal tract.

Vitamin C plays a key role in building collagen, healing wounds, and maintaining healthy, firm skin. It also helps replenish white blood cells during cold and flu season.

13. Mushrooms

Mushrooms are low-calorie nutritional powerhouses packed with fiber, protein, and antioxidants. They provide essential B vitamins, potassium, selenium, and copper. Mushrooms uniquely synthesize Vitamin D when exposed to sunlight, supporting immunity, heart health, and disease prevention.

Mushrooms contain beta-glucans and polysaccharides that stimulate gut health and regulate immune function.

Their high potassium and low sodium content helps manage blood pressure. Antioxidants like ergothioneine and glutathione reduce oxidative stress and protect against arterial plaque buildup.

The B vitamins and antioxidants in mushrooms enhance neurotransmitter function. Regular consumption has been linked to a reduced risk of cognitive decline and neurodegenerative diseases.

Substituting animal proteins with mushrooms, which provide a savory, satisfying umami flavor—promotes healthy weight loss and lowers Body Mass Index (BMI).

Research suggests that a diet rich in mushrooms may lower the risk of certain cancers, including breast cancer.

Common Varieties including White Button, Cremini, Portobello are excellent sources of Vitamin D, selenium, and zinc.

Specialty Mushrooms, like Shiitake, Maitake, Lion’s Mane are often used to target specific wellness goals. Lion’s Mane, for instance, is highly regarded for supporting brain health and nerve tissue growth

14. Bitter Greens

Bitter greens (like arugula, escarole, broccoli rabe, watercress, dandelion, and mustard greens) are nutrient-dense powerhouses that support overall wellness. The signature bitter compounds stimulate digestive enzymes to reduce bloating and constipation, while high fiber and antioxidant contents help regulate blood sugar, reduce inflammation, and protect against chronic disease.

The delicate bitter taste triggers receptors in the mouth and gut, signaling your body to release stomach acid, bile and pancreatic enzymes. This leads to smoother digestion, better nutrient absorption, and less bloating.

High fiber content slows the absorption of sugar into your bloodstream, preventing insulin spikes and reducing sugar cravings.

These babies are loaded with vitamins A, C, and K, as well as essential minerals like calcium, iron, and potassium.

Bitter greens contain phytonutrients (such as flavonoids and polyphenols) that neutralize free radicals, reduce cellular damage, and fight systemic inflammation.

They act as prebiotics, providing indigestible fiber that feeds healthy gut bacteria and strengthens the intestinal lining.

Common and highly nutritious varieties to incorporate into your meals include:

Arugula: Peppery and great for salads or pizza toppings.

Watercress: peppery, rich in antioxidants, considered the most nutritious green leafy veg.

Dandelion Greens: Traditional liver-supporting greens that work well in salads or sautéed.

Mustard Greens: Slightly spicy, providing an excellent source of calcium and iron.

Radicchio: Red, leafy, and crisp, offering strong antioxidant benefits

15. Farro

Farro is a nutrient-dense ancient grain packed with fiber, protein, vitamins, and antioxidants. It promotes heart health, supports digestion, aids in weight management, and helps stabilize blood sugar levels. I wish every healthy diet was based on farro, as it is so delicious.

Farro is exceptionally high in dietary fiber. This fiber acts as a prebiotic, nourishing beneficial gut bacteria to promote healthy digestion and strong immunity.

The combination of protein and fiber slows digestion, increasing satiety so you feel fuller for longer.

Farro contains niacin (vitamin B3) and magnesium, which can help regulate blood pressure and reduce the risk of cardiovascular disease.

Unlike refined carbs, the complex carbohydrates in farro break down slowly, which helps prevent sharp glucose spikes and insulin resistance.

It provides essential minerals like iron (for oxygen transport) and zinc (for immune function), along with B vitamins that help convert food into energy.

16. Quinoa

While not necessarily a traditional part of an italian diet, quinoa has become standard on many italian tables. Why? Quinoa is a nutrient-dense edible seed that serves as a highly beneficial, gluten-free alternative to traditional grains. It provides a complete source of plant-based protein, plentiful dietary fiber, and essential minerals that together support heart health, improve digestion, and regulate blood sugar.

Quinoa contains all nine essential amino acids. A single cooked cup offers about 8 grams of protein, making it an excellent dietary staple for vegans and vegetarians.

It contains healthy fats and is rich in antioxidants (like quercetin and kaempferol) that reduce inflammation and protect the heart. Studies have also shown its ability to help lower blood cholesterol and triglycerides.

Quinoa has a low glycemic index, meaning it causes a slower, more gradual rise in blood sugar compared to processed carbs like white rice. It is also high in magnesium, which has been linked to a lowered risk of Type 2 diabetes.

One cup of cooked quinoa delivers 5 grams of dietary fiber. This helps promote regular bowel movements, keeps you full longer, and supports healthy gut bacteria.

It is completely safe for individuals with celiac disease or gluten sensitivities, serving as a versatile substitute for pasta, bread, or rice.

17. Balsamic Vinegar-Aged

Aged balsamic vinegar, meaning real vinegar, not the supermarket version, is a nutrient-dense condiment offering a rich supply of polyphenols, antioxidants, and acetic acid. When consumed as part of a balanced diet, it can help lower cholesterol, improve blood sugar management, support healthy digestion, and promote weight management—all while remaining very low in calories.

The acetic acid and low glycemic index may help stabilize blood glucose and improve insulin sensitivity, preventing sudden sugar spikes after meals.

Abundant in polyphenols, it is linked to lower LDL (“bad”) cholesterol and reduced lipid oxidation, contributing to better cardiovascular health.

At about 14 calories per tablespoon, it is an excellent low-fat alternative to heavy dressings, while the active compounds help you feel satiated for longer.

Acetic acid contains probiotic-like compounds and digestive enzymes that promote gut health and nutrient absorption.

The long aging process concentrates antioxidants that combat free radicals and reduce cellular oxidative stress

18. Coffee

You know I love this one. Espresso delivers a concentrated dose of antioxidants, polyphenols, and caffeine. When consumed in moderation (1–3 shots daily) and without heavy sugars or syrups, it promotes fat burning, enhances cognitive function, and supports long-term metabolic health.

Espresso is rich in chlorogenic acid, a polyphenol that reduces oxidative stress, fights cellular inflammation, and may lower the risk of chronic diseases.

The caffeine in a single shot (about 60–80 mg) blocks the neurotransmitter adenosine, boosting dopamine levels to improve concentration, memory, and alertness.

It acts as a central nervous system stimulant that can increase endurance and reduce perceived exertion during workouts.

Regular, moderate intake is linked to better blood sugar control and a reduced risk of developing type 2 diabetes.

Espresso naturally increases your metabolic rate and suppresses the appetite, making it a calorie-free alternative to sugary lattes.

Unlike filter coffee, espresso is often perceived as gentler on the stomach. Its smaller liquid volume and quicker consumption can speed up stomach emptying and reduce bloating after meals

19. Berries, Cherries

Berries and cherries are nutritional powerhouses packed with vitamins, fiber, and potent antioxidants like anthocyanins. Regularly incorporating these fruits into your diet supports heart health, stabilizes blood sugar, and provides powerful anti-inflammatory benefits that aid in everything from exercise recovery to arthritis relief.

Both fruits are rich in polyphenols that lower oxidative stress. Tart cherries are especially renowned for easing joint pain and reducing flare-ups related to gout and arthritis.

Their antioxidant and vasodilatory (blood vessel-relaxing) properties can help lower blood pressure, improve cholesterol levels, and protect against cardiovascular disease.

Cherries are one of the few natural food sources of melatonin, the hormone that regulates sleep-wake cycles.

Despite their sweetness, berries and cherries are low on the glycemic index. The anthocyanins they contain support carbohydrate breakdown, preventing dramatic spikes in blood sugar.

The high antioxidant content in tart cherry juice can help minimize muscle damage, reduce soreness, and speed up recovery times after intense workouts.

Excellent sources of Vitamin C, potassium, and manganese, berries and cherries are high in dietary fiber, which aids digestion, promotes fullness, and helps lower A1C levels.

They are low in calories and fat, making them an excellent nutrient-dense snack

20. Nuts

Nuts are nutritional powerhouses that support heart health, aid in weight management (when used wisely), and combat inflammation. They are packed with healthy fats, fiber, and plant-based protein, making them a dense source of essential vitamins and minerals.

Most nuts are rich in monounsaturated and polyunsaturated fats, which lower “bad” (LDL) cholesterol and reduce the risk of heart disease. Walnuts are especially high in plant-based omega-3 fatty acids.

Despite being calorie-dense, nuts are highly satiating because of their protein and fiber content. Regular consumption is linked to better weight control, as they prevent overeating later in the day.

Nuts contain compounds like L-arginine and plant sterols, which help regulate blood pressure. They are also loaded with antioxidants and polyphenols that protect cells from oxidative stress.

Each nut offers unique benefits: Almonds are exceptionally high in vitamin E and calcium, while Brazil nuts are the best natural source of selenium.

While none of this information is sexy; it’s all science and health benefits, I think it’s pretty yummy that we can eat real food; delicious food and support our wellness, keeping us big and strong for this adventure we call life. So don’t be confused about what to eat now…it’s all there, provided to us by Mother Nature herself.