My Top 10 Food Rankings

And now I present to you my definitive food rankings. These are the foods that you need to be eating and that I eat at least weekly, and some daily. The rankings are based on the nutritional value of the food, the taste, the versatility, and my overall value of the food. So, without further ado, let’s start the countdown:

10. Sweet Potatoes

We start the countdown with a food that some may view as unhealthy, mostly because of the reputation of French Fries, but sweet potatoes are completely okay to indulge in. If you need some Vitamin A, there is no food that can provide a greater punch. The best thing about sweet potatoes is their versatility. You can bake, steam, fry, or even microwave (not recommended) if you are short on time. You can make a double sweet treat out of them with some sea salt, cinnamon, and maple syrup. Or if you love fries and want a healthier option, you can make or buy sweet potato fries. Since they are high in carbs, I recommend to limiting the amount of per week. I typically eat 2 medium sized once a week, ideally before exercising.

9. Carrots

The color orange reigns supreme to begin the list. The reason orange foods are so good are because of beta-carotene. This antioxidant provides sustenance for your skin, hair, and eyes. Carrots are one of my go to vegetables because they taste good raw and fit well with a variety of foods. They can provide a quick snack by being dipped in peanut butter or hummus. If you’re cooking, they are great in soups or as a side dish such as a stir fry. You don’t need to worry about how much carrots you eat, they are very low in calories. Eat away, every day if you wish.  

8. Salmon

The king of the sea when it comes to nutrition, takes the next spot on the list. In fact, if these rankings were only based on nutritional value, then salmon would be even closer to the top. This is your premium source of omega-3s and high-quality protein, coupled with all your B vitamins. Salmon provides a big boost to brain health. When I’m done eating salmon, especially after a workout, I can feel almost instant effects. It tastes great, even just plainly baked or with minimal seasoning. However, salmon is negated some value here because it can be tough to find high quality and environmental issues it causes. Ocean pollution and poor farming methods has made the majority of seafood unsafe to consume. If you are going to eat salmon, I would only recommend wild caught Alaskan. If you live nearby a store that sells high quality salmon, then I highly recommend eating it 1-3 times per week.

7. Spinach

The loan leafy green on my list will give you a motley plethora of essential vitamins and minerals, maybe the most important is iron, which many people are deficient in. If you feel like you are lacking multiple vitamins and minerals, and are not sure what it is, spinach would be a good bet to come to your aid. If you like salads, then great, you shouldn’t find a problem in ways to consume. If you’re like me, and don’t like the taste of spinach or leafy greens in general, then the best route is to make a smoothie to mask the taste. Typically, I’ll make a spinach and fruit smoothie before a workout. Take Popeye’s advice and eat spinach a lot, 3-5 days per week.

6. Chickpeas

Also known as garbanzo beans and also known as one of my food obsessions. Chickpeas are high in fiber and a great non-meat source of protein. They are extremely filling, meaning they can help you manage your meal portions and lose weight. What really makes them great is how simple they are to prepare. Add a little bit of sea salt, black pepper, and lemon, and you have a delicious small meal. You can prepare your own hummus or simple buy some at the store and use as a dip with healthy crackers for a snack. I like to use chickpeas in different soups as well. They are moderately high in carbs, but low in fat. Like I said you shouldn’t feel the urge to overeat them, well maybe just because of the taste. I’d aim to include them in your diet 2-3 days per week.  

5. Apples

Nothing flashing about this pick, but apples land in the top 5 due to their simple effectiveness. The old saying goes “an apple a day keeps the doctor away”, and I’ve been true to this adage for many years. While they may not be extraordinarily high in any vitamins and minerals, they are an adequate source of vitamin c and potassium. Apples provide the antioxidant, catechin, which can aid bodily functions. I use apples as either an early morning or late-night snack, as they are low in calories and refreshing. Another thing that puts them high in my list is the variety of different apples. Depending on if you like sweet, sour, crisp, or soft, the many flavors of apples allow you to change up the taste, so you don’t tire of them. Again, I would recommend everyday consumption.

4. Cashews

You could put any nut in this spot on the list and it would be justifiable. For myself, cashews are my favorite. Taste wise, I can eat a handful raw and unsalted, and they are still fantastic. They provide a source of copper, which can hard to find in other foods and also studies have shown that cashews can lower cholesterol and reduce the chances of cardiovascular disease, heart attacks, and strokes. While the overall nutritional profile of cashews may be lesser than say almonds and walnuts, the versatility and taste propel them over the others for me. Cashews can be used to make all sorts of other dishes such as cheeses, creams, puddings, butter, and milk. The environmental impact of growing cashews is also smaller than that of almonds. All nuts can be high in fat, so eat in moderation, 1-3 times per week.

3. Brown Rice

If you think brown rice isn’t nutritious, think again! This whole grain provides B vitamins and fiber. The reason it’s near the top of the list is because of it’s useful as a base. Many foods need something to go with it, whether it’s vegetables, poultry, or seafood, brown rice fits with almost anything. It can be seasoned an unlimited amount of ways and can even be made into things like pasta and cereal. Brown rice is also naturally gluten-free, something you won’t find with a lot of other grains. Brown rice is mostly carbs, but I moderate my proportions and eat 3-4 times a week.  

2. Avocados

Loaded with all sorts of healthy fats, plus you’ll find it hard to name vitamins and minerals that it doesn’t provide. This creamy fruit is great to fight inflammation, so if you workout a lot like me, it’s essential. Avocados are so versatile as well. You can just put a little salt and eat them as is, add them to salad, put them on some toast and eggs, or use them in a smoothie. The options are endless. The one knock I have on them is you have to be good with the timing. Often, they may not be ripe enough so you have to wait a couple of days to use or if you wait too long, they can spoil if they become too ripe. Don’t let the fat content scare you away from consuming lots of avocado, about 2-3 times per week.

1. Blueberries

And here we are, at the top of the list. The one food to rule them all, a tiny berry that’s blue. The ultimate low calorie high nutrient food, they contain lots of vitamin C and K. But their real value comes from their antioxidant properties, particularly flavonoids that fight free radicals to reduce DNA damage. These antioxidants can also boost brain functions, slowing down brain aging and improving memory. And once again, you shouldn’t find any trouble getting them into your diet. They taste nice and sweet just as they are. I love putting them in my oatmeal or cereal in the morning and also making smoothies with a ton of them. Simply put, eat blueberries, and a lot them, every day.