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1. Spinach
Spinach is a nutritional power-house that offers a variety of vitamins and minerals, fiber, protein, and a staggering amount of antioxidants. If you’re not a fan of the taste, mix tiny chunks into a sandwich or egg-and-cheese omelet (seriously, you won’t even notice it).

2. Broccoli
Broccoli is a great bang-for-your-buck vegetable that reduces your cancer risk and detoxifies waste within your body.

3. Green beans
Green beans provide a hefty dose of Vitamin A, which delays the signs of skin aging.

4. Carrots
Carrots aren’t just for rascally rabbits; they’re a great, healthy veggie snack that you could bring to work or on a road trip. You could also improve the flavor of your soups this winter by slicing-and-dicing a carrot to add to your delicious creation.

5. Corn
Corn comes equipped with lutein and zeaxanthin, two phytochemicals that can improve your vision. Just don’t forget to use a toothpick if you’re eating it on the cob.

6. Tomatoes
Tomatoes could give you healthy, vibrant skin to die for. Beta-carotene protects your body from skin damage while lycopene makes your skin less sensitive to UV damage (one of the leading causes of wrinkles).

7. Strawberries
Strawberries are another fruit that could make you incredibly good-looking. This berry is bursting with biotin, a B-vitamin responsible for strong hair and nails. As an added bonus, the antioxidant ellagic acid prevents skin sagging.

8. Peaches
Peaches are a tasty treat that could relieve your upset stomach and put you in the mood for frisky fun.

9. Bananas
Bananas pack more than 360 milligrams of potassium per 6 inches of fruit. Since potassium’s job description is “keep your heart beating,” it’s a good thing to eat more of.

10. Cherries
Tart cherries are a great late-night snack; they contain the hormone melatonin, the hormone responsible for you getting sleepy every night.

11. Eggs
Eggs are the cheapest source of protein you’re going to find; in addition, creative chefs can prepare them in an end-less variety of ways by scrambling/poaching/boiling them, or mixing up the meats/veggies/cheeses used in their morning omelets. On a semi-related note, breakfast for dinner is always a good idea.

12. Canned tuna
Tuna is probably the highest dose/lowest cost source of protein you can find. You probably shouldn’t eat canned tuna every day due to the mercury content, but as long as you’re alternating it with another meat or two from right below here, you’ll be fine.

13. Meat (beef/chicken/turkey/etc.)
Chicken and turkey are your best bets for price/value, but keep an eye out for discounts on beef and lamb. Here’s a list of vegetarian foods high in protein just in case you don’t eat meat (because if you don’t, you need to pay special attention to this).

14. Protein powder
Whey protein is a super convenient protein source that you can grab-and-go as needed. Buy your protein in bulk to save money, and make sure you choose a credible brand, like Optimum Nutrition.

15. Cottage cheese

Cottage cheese contains 23 grams of protein per serving, plus 18% of your recommended daily calcium intake for stronger bones less prone to injury.

16. Olive oil
Just two tablespoons of olive oil per day could offer a host of benefits including improved brain function, bone health, and protection from viruses.

17. Butter
Butter is not the enemy; if you want an enemy, look in the direction of margarine masquerading as a “health food” (while truthfully being full of artificial chemicals and devoid of nutrition).

Pro-tip: if it looks like the food’s packaging is desperately trying to convince you that it’s healthy, it’s probably not healthy.

18. Cheese
Cheese could save you from a dental bill; this food contains an extremely high amount of calcium, which is the most important mineral for strong teeth.

19. Nuts
Nuts are a portable, protein-packed, heart-healthy snack that could increase your longevity.

20. Avocado
Avocado offers 39% of your recommended daily fiber intake, plus avocado’s ability to “prevent unwanted inflammation is absolutely unquestionable in the world of health research.” (Source)

21. Rice
Rice, whole-grain or not, is a great cheap cooking accessory to keep in your kitchen. Debating the pro’s and con’s of brown rice versus white rice would require an essay (and this is already long enough!), so to dive into that debate, go here.

22. Beans/legumes
Legumes are a great source of carbs and protein that you can add to soups, salads, and dips. The nutritional value of legumes varies depending on type, so compare the labels in your store to figure out your best options.

23. Oatmeal
Oatmeal is a slow-digesting carbohydrate that hangs out in your stomach for a while after consumption, which could help you control cravings since you’ll feel full longer.

24. Potatoes
Potatoes, like oatmeal, are rich in complex carbs that digest slowly and reduce over-eating.

25. Popcorn
Instead of munching on candy the next time you enjoy a movie marathon, opt for natural popcorn which includes fiber and a surprising amount of antioxidants.

source: http://www.lifehack.org/articles/lifest ... -know.html