View Comments
Picture: Iain Gillespie/The West Australian

We've all got the message to eat more fruit and veg and fewer processed products but which foods should you really eat more of?

Research has revealed carrots are great for the skin, fish is good for the heart and tomatoes fight cancer but Dietitians Association of Australia spokeswoman Charlene Grosse said no single food could give you all the nutrients you needed.

Mind&Body has asked the experts in nutrition for some of the foods that should appear on our plates more often.

Quinoa
"Not only is it high in fibre and a good source of carbohydrate, it is also a complete source of protein, which is a unique property for a grain-based food," Ms Grosse said.

Broccoli
Chock-full of many important vitamins and minerals that keep the body in tiptop health, broccoli is also one of the best sources of vitamin C, according to Ms Grosse.

Blueberries
One of the richest sources of antioxidants, blueberries are thought to help prevent disease, Ms Grosse said. Research also suggests the berries can help in bone growth and against memory loss.

Eggs
According to nutritionist Susie Burrell, author of The Monday to Friday Diet eggs are a powerhouse food, packed with protein, zinc, vitamins and minerals.

Yoghurt
There are more than 10 essential nutrients, including vitamin A, vitamin B12 and riboflavin, in yoghurt Ms Grosse said. For higher protein and less sugar, Ms Burrell recommends Greek styles.

Cottage cheese
It is low in calories but nutritionally dense and Ms Burrell said cottage cheese provided more than 16g of protein per half cup. And don't forget that it also contains calcium, magnesium and vitamin B12.

Oats
What's not to love? Low in GI to keep glucose levels under control and high in fibre for a healthy gut, oats keep you full and are an easy breakfast favourite.

Salmon
Yes, it's that oily fish again. The Foodie dietitian Laura Kiely said the omega-3 fats that salmon contained were cardio-protective, meaning they looked after the heart and blood vessels.

Tomatoes
Here's a good excuse to eat more tomato pasta sauce: tomatoes are full of the powerful antioxidant, lycopene. Ms Kiely said lycopene helped prevent prostate cancer.

Legumes
Granted, this is not one specific food, but all beans and pulses are fantastic for health and very high in fibre. A diet high in fibre could prevent up to 75 per cent of all bowel cancer cases, Ms Kiely said.