17 Foods To Eat Daily For A Balanced Mind & Body

(Subscribe on Apple Podcasts, Spotify or wherever you listen to your podcasts)

Healthy eating doesn't have to be complicated.

Society has us believing it does with the barrage of information we are exposed to daily.

Below is my go-to list of foods I always ensure I have on hand at all times that ensures my energy is abundant, my weight is regulated, and I feel my very best.

These 17 foods are staples in my diet, and they can be in yours too, providing the foundation for a balanced mind and body.

Whether you're just starting your health journey or looking to refine your nutrition, these foods will help you feel more vibrant and energized every day.

1. BLUEBERRIES: First up on our list is the delicious and nutrient-packed blueberries, or even better, wild berries. These little powerhouses are rich in antioxidants, which fight oxidative stress and inflammation. Incorporating them into your daily diet can help protect your cells, improve brain function, and even support heart health. Plus, their natural sweetness makes them a great addition to smoothies, yogurt, or simply as a snack.
2. SPINACH: Next, we have spinach. This leafy green is a staple in many healthy diets, and for good reason. Spinach is loaded with vitamins A, C, and K, as well as magnesium, iron, and manganese. It supports eye health, boosts your immune system, and helps maintain healthy blood pressure levels. Add it to salads, soups, or smoothies to give your meals a nutritious boost.
3. AVOCADO: Avocado is another must-have on your daily menu. Rich in healthy monounsaturated fats, avocados help reduce bad cholesterol levels and lower the risk of heart disease. They’re also a great source of fiber, which aids in digestion and keeps you feeling full longer, supporting weight management. Spread it on toast, add it to salads, or blend it into smoothies for a creamy, nutritious addition.
4. DULSE FLAKES: For those seeking a natural iodine source, dulse flakes are a fantastic option. This seaweed is rich in iodine, which is essential for thyroid health. A healthy thyroid regulates metabolism, energy production, and overall hormonal balance. Sprinkle dulse flakes on salads, soups, or even popcorn for a savory touch.
5. PROTEIN: High-quality organic plant-based protein is vital for muscle repair, immune function, and overall health. Whether you choose pea, hemp, or rice protein, make sure it’s free from additives and preservatives. Protein shakes can be an easy and convenient way to ensure you’re meeting your daily protein needs, especially for those on the go.
6. WILD CAUGHT SALMON: Wild-caught salmon is another fantastic addition to your diet. It’s packed with omega-3 fatty acids, which are crucial for brain health, reducing inflammation, and supporting cardiovascular health. Aim for two servings a week to reap these benefits. Grill, bake, or poach it for a delicious and nutritious meal.
7. ORGANIC CHICKEN: Organic chicken is a great source of lean protein, which is essential for muscle building and repair. It’s also rich in B vitamins, which help convert food into energy. Opt for organic to avoid antibiotics and hormones. Roast it, grill it, or add it to soups and salads for a versatile protein source.
8. BONE BROTH: Bone broth is a nutritional powerhouse that supports joint health, gut health, and immune function. It’s rich in collagen, amino acids, and minerals. Sip it as a warm beverage or use it as a base for soups and stews to harness its healing properties.
9. EGGS: Organic pastured eggs are a versatile and nutrient-dense food. They’re a great source of high-quality protein, healthy fats, vitamins, and minerals like choline, which is vital for brain health. Enjoy them scrambled, boiled, or poached for a quick and easy meal.
10. BROCCOLI: Broccoli is a cruciferous vegetable that’s high in fiber, vitamins C and K, and sulforaphane, a compound that may have anti-cancer properties. It supports detoxification, boosts immunity, and promotes healthy digestion. Steam it, roast it, or add it to stir-fries for a crunchy and nutritious side dish.
11. GREEN TEA: Green tea is an excellent beverage choice for daily consumption. It’s rich in antioxidants, particularly catechins, which help reduce inflammation and support heart health. Green tea also boosts metabolism and aids in fat burning, making it a great addition to your weight management routine.
12. FLAX AND CHIA SEEDS: Flax seeds and chia seeds are both fantastic sources of omega-3 fatty acids, fiber, and plant-based protein. They support heart health, aid in digestion, and help stabilize blood sugar levels. Sprinkle them on oatmeal, yogurt, or blend them into smoothies for a nutritional boost.
13. CELERY AND LEEK: Let’s not forget about celery and leeks. Celery is hydrating and rich in vitamins A and K, while leeks provide antioxidants and support digestive health. Both are low in calories and can be added to soups, salads, or enjoyed as snacks.
14. ORGANIC NUTS: Organic nuts like almonds and macadamias. These nuts are excellent sources of healthy fats, protein, fiber, vitamins, and minerals. Activated nuts, in particular, are easier to digest and allow for better nutrient absorption. Almonds are great for heart health, helping to lower bad cholesterol levels, while macadamia nuts are rich in monounsaturated fats that support brain health and weight management. Enjoy them as a snack, add them to salads, or use them in baking for a crunchy, nutritious addition.
15. COFFEE: For all the coffee lovers out there, organic coffee can be a beneficial addition to your daily routine. Coffee is rich in antioxidants, which help fight free radicals and reduce inflammation. Organic coffee is free from pesticides and chemicals, ensuring you get the most natural and beneficial brew. It can also boost your metabolism, improve cognitive function, and increase energy levels. Just remember to enjoy it in moderation!
16. COLD PRESSED JUICE: We can't forget about the incredible benefits of cold-pressed juice. Ingredients like ginger, turmeric, cucumber, celery, apple (apples as a snack also), kale, and beetroot pack a punch of vitamins, minerals, and antioxidants. Ginger and turmeric have anti-inflammatory properties, cucumber and celery help with hydration, apple adds a touch of sweetness while providing fiber, and kale and beetroot are fantastic for detoxification and boosting your immune system. Start your day with a refreshing cold-pressed juice to invigorate your body and mind.
17. CACAO: Last but certainly not least, we have cacao. Often hailed as a superfood, cacao is the purest form of chocolate you can consume, and it’s packed with a plethora of health benefits. This delightful ingredient is rich in antioxidants, particularly flavonoids, which help reduce inflammation, improve blood flow, and lower blood pressure. Cacao is also an excellent source of magnesium, essential for muscle and nerve function, and iron, crucial for oxygen transport in the blood. Additionally, consuming cacao can boost your mood and cognitive function thanks to its content of theobromine and phenylethylamine, compounds known to enhance mental alertness and feelings of well-being. Enjoy cacao in smoothies, desserts, or as a hot beverage for a nutritious and indulgent treat.

BONUS: Hydrogen water is gaining popularity for its potential antioxidant benefits. It may help reduce oxidative stress, boost energy, and improve recovery after exercise. While research is still emerging, incorporating hydrogen water into your hydration routine could be a worthwhile experiment.

DOUBLE BONUS! A few more staples I can't live without daily; sweet potatoes, salad items like cucumber, capsicum and tomatoes, organic brown rice cakes, Everymite, quinoa, brown rice. 

There you have it - 17 foods to eat every day for a balanced body.

Incorporating these nutrient-dense foods into your daily routine can help you feel more energized, support your health goals, and keep your body functioning at its best.

Love and light,

PS. Have you been feeling stuck in a cycle of dieting and low self-esteem? I get it—I've been there too. That’s why I created the Naturally Well program, a 3-month transformative journey for women just like you. We’re diving deep into mindset, nutrition, and identity integration to help you rebuild self-worth and achieve sustainable health. Ready to break free and live a life full of vitality? Head over to my Instagram @hayley_morcom and let me know you'd like to apply.