• Healthy eating doesn’t have to be hard. Simple changes can make a big difference.
• We’ve found that hydrating with fruity water and eating more oatmeal are easy, healthy habits.
• Adding more nutrients to your meals, like roasted veggies or a healthy diet trend, can also help.

You don’t need to completely change your life to eat healthier. At Business Insider, our health team focuses on debunking diet myths and making nutrition science easy to understand. Over the year, we’ve picked up some tips and tricks to help you eat nutritious and delicious food. Here are five tips we’ve loved in 2024 to make eating healthier easier and more enjoyable.

5 Brain and Gut-Healthy Foods

Certain foods, like berries, chocolate, greens, and nuts, are great for both your gut and brain. Dr. Uma Naidoo, a Harvard-trained psychiatrist and professional chef, explains why eating well helps your gut bacteria, which also benefits your brain. She suggests simple grocery staples like fresh herbs, leafy greens, and blueberries for a healthy diet.

Dr. Naidoo says that what you eat can greatly improve your brain health and mood while also supporting your gut. The brain and gut are closely connected, with the gut even producing neurotransmitters like serotonin, which is important for mental health.

Eating well is a win-win for your health, and you don’t need fancy superfoods or supplements to do it. Dr. Naidoo’s favorite brain-boosting grocery items include yogurt, dark chocolate, and fresh herbs.

1. Yogurt and Cottage Cheese

These are rich in protein and probiotics, which are good for your gut. Plain yogurt and cottage cheese have beneficial bacteria that support the good microorganisms in your digestive system. They also help keep you full.

When eating yogurt or cottage cheese, be careful with what you add. Some pre-made products or toppings like granola can be high in sugar, which can increase the risk of health issues like anxiety and depression.

2. Nuts and Berries

Instead of processed snacks like chips, try nuts and berries. They are high in fiber, which is good for your digestion. Berries, in particular, are recommended for brain health because they are full of antioxidants that protect your body and brain.

3. Leafy Greens

Adding leafy greens like spinach and kale to your meals is an easy way to eat healthier. These veggies are high in nutrients like vitamin K and folate, which are linked to healthier aging. Microgreens, such as cress and arugula, are also great for adding extra vitamins and minerals to your meals.

4. Dark Chocolate

Dark chocolate can be a brain-boosting treat. It’s rich in minerals and flavanols, which are linked to cognitive benefits. Dr. Naidoo suggests choosing chocolate with at least 70% cocoa and avoiding products with lots of sugar. Pairing dark chocolate with citrus fruits like oranges can enhance its nutritional benefits.

5. Fresh Herbs

Fresh herbs like basil and parsley can add flavor to your meals while also providing health benefits. Dr. Naidoo shares brain-healthy recipes in her MasterClass that you can try at home. Experiment with your favorite herbs and spices to find flavors and recipes that you enjoy while supporting your health.

The most important thing is to understand that healthy food can be simple, delicious, and full of flavor.