The cheap, healthy and hassle-free foods you can snack on each and every day, free of guilt, are easier to find than you think.

Feasting daily on these healthy options can help you to set in place good eating habits, break bad ones, and satisfy a voracious appetite.

Australian Medical Association spokesperson on weight loss and nutrition Dr Leon Massage told The New Daily that “you can never go wrong with fresh, wholesome, healthy food”, even if you make them an everyday food.

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“You really can’t go overboard with vegetables,” he said.

And if you happen to have the appetite of a small marching army, the foods on this list “will allow you to eat greater volumes without all the detriments” that go with overeating, Dr Massage said.

Probiotics

Science is telling us more about the importance of gut bacteria to our health, and the havoc that can be caused by throwing out the delicate balance between bugs and us.

University of Melbourne Professor Ben Howden, an expert in germs and bacteria, told The New Daily that a bug imbalance, especially in our tummies, can make us sick.

“There has been a tendency to [portray all bugs as bad], but there’s more of a shift now to understand that there are good bacteria that are essential to being healthy,” Professor Howden said.

Antibiotics “totally” throw out this delicate balance, he said. Thus, it is very important to build your gut bacteria back up to an optimal level after using these medications.

“If you expose a patient to antibiotics, the microflora in their bowel totally changes, and it takes quite a long time for that to recover,” Professor Howden said.

Everyday probiotics

Yoghurt. Avoid anything “heat treated”, as this kills the live bacteria.

Kefir. A drinkable yoghurt that can be fermented at room temperature within 24 hours from puffy, reusable ‘grains’.

Spirulina. Dried algae, which a study has shown may boost the growth of three kinds of good bacteria.

Fermented vegetables such as pickles and sauerkraut have “a very good reputation for improving gut flora”, Dr Leon Massage said.

Granny Smith apples. New research suggests the tart and tangy fruit may promote weight loss by balancing gut bacteria.

Brown Basmati rice

Brown Basmati rice. Source: Shutterstock

Healthy Energy director and holistic nutritionist and dietitian Sarah Leung ranked brown Basmati near the “top of the hierarchy” of rices.

Basmati originates from India and is often called the king of rices. It is quick to cook, has a full flavour and a unique aroma, and has a low glyceamic index compared to white rice, keeping blood sugar levels stable.

Unlike other types of rice, the grains only expand lengthways, retaining its length and slenderness.

All rice is usually gluten free, making it a healthy, tasty grain option for those who are coeliac or who consider themselves to be gluten sensitive.

“For those who can tolerate grains, it is a very good source of nutrients,” Ms Leung said.

Basmati is healthier than normal brown rice  because it has more nutrients, such as fibre, and a lower glycaemic index, Ms Leung said.

Berries

Berries are an everyday food. Photo: Shutterstock

We should eat a variety of fruits, but some are higher in fructose than others, Ms Leung said, which is especially relevant to those who might be sensitive to these fruit sugars.

“Most fruits are very high in nutrient content and very low in calories, so they can be eaten daily, and they should be as well,” Ms Leung said.

“However, my pick for the absolute best, the king of fruits, is the berry because it is lower in calories and rich in vitamin C and antioxidants.”

Dr Massage also suggested citrus fruits and crunchy fruits like apples and pears as his second and third picks after berries.

Vegetables

You cannot overdose on vegetables. Photo: Shutterstock

“Most vegetables are low in calories and really high in nutrient content as well,” Ms Leung said.

She recommends her clients eat a “rainbow” of vegetables from each colour group in order to get the right daily dose of nutrients.

Here are some of the best vegetables in a variety of colours that you can scoff as much of as you like:

Tomatoes are especially rich in antioxidants.

Squash is most nutritious when steamed with the skin on, and has high amounts of lutein and zeaxanthin, which are good for eyes.

Broccoli is often listed as one of the world’s healthiest foods. It is best steamed, contains a variety of vitamins, and is good at flushing toxins from the body.

Eggplant’s unique purple skin is rich in antioxidants, and its flesh is also full of nutrients.

Carrots are best eaten raw, and have benefits for many parts of the body, including skin and gums.

Cauliflower is versatile for cooking, and has many nutrients, vitamins and minerals. It may even fight cancer.

Alfalfa sprouts

Alfalfa sprouts. Photo: Shutterstock

Dr Massage also recommended sprouted legumes such as alfalfa, which are “particularly useful” for their high nutrient content.

“They’re not exactly vegetables, but sprouted legumes I think are highly nutritious,” he said.

Chickpeas

Chickpeas. Photo: Shutterstock

Author of Cut the Carbs Victoria Haschka told The New Daily that a “traditionally peasant food” like chickpeas and other pulses are the “ultimate convenience food” thanks the wonder of modern canning technology.

These legumes are high in fibre, low GI and “an excellent way to bulk out meals without relying on the crutch of white carbs”, Ms Haschka said.