Healthiest foods to eat
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
Healthiest Foods to Eat: Insights from Recent Research
Importance of Food Order in Buffets
Buffet Food Selection and Health
Research indicates that the order in which foods are presented in a buffet significantly influences diners' choices. A study found that over 75% of diners selected the first food they saw, and the first three foods encountered comprised 66% of all the foods they took. When less healthy foods were served first, diners took 31% more total food items and more frequently chose unhealthy combinations like cheesy eggs and bacon. This suggests that starting with healthier options can nudge diners towards making better food choices.
Nutritional Quality of Diets
Good Fats and Carbohydrates
The healthiest diets emphasize the consumption of "good fats" such as omega-3 fatty acids and unsaturated fats, and "good carbohydrates" that are high in fiber and have a low glycemic index. The Mediterranean diet, which includes lean meats, fish, nuts, vegetables, whole fruits, and whole grains, is often cited as one of the healthiest dietary patterns.
Cost and Availability of Healthy Foods
A systematic review and meta-analysis revealed that healthier food options, particularly meats and proteins, tend to be more expensive than less healthy options. Healthier diets cost approximately $1.48 more per day compared to less healthy diets. This price difference poses a challenge for low-income consumers, highlighting the need for policies to reduce financial barriers to healthy eating .
Impact of Food Availability on Choices
Healthier vs. Less Healthy Food Cues
An online experiment demonstrated that the availability of healthier food options significantly increases the likelihood of choosing healthier foods. Conversely, the presence of more unhealthy options greatly increases the odds of selecting less healthy foods. This suggests that reducing the availability of unhealthy foods could have a more substantial impact on promoting healthier choices.
Defining a Healthy Diet
Dietary Patterns and Disease Prevention
Contemporary dietary patterns like the Mediterranean diet, DASH diet, and MIND diet are associated with lower risks of non-communicable diseases such as cardiovascular disease and cancer. These diets are rich in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts, and lower in animal-based foods, particularly fatty and processed meats.
Breakfast and Diet Quality
Eating breakfast is associated with higher overall diet quality. Breakfasts that include more fruits, whole grains, and dairy products are linked to healthier diets. These meals provide essential nutrients such as B vitamins, vitamins A and D, folate, calcium, iron, potassium, and magnesium, contributing to better diet quality scores.
Functional Foods and Satiety
Satiety and Healthier Foods
Functional foods, which are designed to provide health benefits beyond basic nutrition, can also influence satiety. Foods high in dietary fiber and with modified fat and sugar content can increase feelings of fullness, potentially reducing overall food consumption and contributing to a healthier lifestyle.
Conclusion
The healthiest foods to eat are those that are rich in essential nutrients, promote satiety, and are part of well-balanced dietary patterns like the Mediterranean diet. The order and availability of foods can significantly influence dietary choices, and while healthier foods may be more expensive, their benefits in disease prevention and overall health are substantial. Public policies should aim to make these healthier options more accessible and affordable to encourage better eating habits across all socioeconomic groups.
Sources and full results
Most relevant research papers on this topic