Eating better doesn’t need a full pantry overhaul. In fact, the easiest way to feel healthier in 2026 is to add a few smart ingredients to meals you already enjoy. Think local, accessible and nourishing – foods that work hard without demanding extra effort.
These 5 deserve a regular spot on your plate this year:
1. Dark leafy greens
From spinach to kale and Swiss chard, leafy greens remain quiet heroes in the kitchen. They’re light, affordable and packed with goodness that supports everyday energy.
How to enjoy them: Toss a handful into smoothies, stir through soups just before serving or wilt into stews and curries. Even a quick chop into scrambled eggs counts.
2. Oily fish
Fish like pilchards, snoek, sardines and salmon offer natural fats that support the heart and brain. They’re also filling, making them ideal for simple weeknight meals.
How to enjoy them: Grill with lemon and herbs, flake into salads or mash canned sardines onto toast with a squeeze of citrus and cracked pepper.
3. Fermented foods
Gut health continues to shape how we think about food. Fermented options introduce helpful bacteria that support digestion and overall balance.
How to enjoy them: Add plain yoghurt or amasi to breakfast, spoon a little kimchi alongside rice dishes, or use kefir in place of milk when blending smoothies.
4. Legumes
Beans, lentils and chickpeas are pantry staples worth celebrating. They’re budget-friendly, filling and endlessly versatile, making them ideal for South African home cooking.
How to enjoy them: Bulk up soups, breyani or curries with lentils, roast chickpeas for a crunchy snack or add butter beans to salads for extra substance.
5. Fibre-rich whole foods
Fibre supports digestion and helps meals feel more satisfying. Whole grains, vegetables, fruit, nuts and seeds all play a role here.
How to enjoy them: Choose wholewheat bread, switch white rice for brown or barley, scatter seeds over salads or stir grated vegetables into sauces and mince dishes.
Healthy eating doesn’t have to feel restrictive or complicated. By adding these foods little by little, your meals stay familiar – just more nourishing. And that’s a habit far more likely to last well beyond 2026.
Compiled by Maegan-Leigh Jacobs
First published on Food and Home
Also see: 10 superfoods you should be eating
