There are hundreds of different diets and myriad confusing guidelines for how to eat. Even the experts can’t seem to come to a consensus on the best diet to follow: no-carb, paleolithic, no-fruit, only fruit, etc. In reality, however, there isn’t just one nutritional plan that’s right for everyone. By following guidelines set forth by the USDA, most Americans can achieve health, energy and a better body.

The USDA recommends a number of foods that should be consumed as part of a balanced diet.

Avocados are a must-eat food. They are a great source of healthy fats and help your body absorb nutrients.

Berries are jam-packed with vitamins, fiber and antioxidants. Blueberries have the highest dose of those powerful antioxidants.

Cinnamon is one of those must-have spices everyone should work into their diets. Research shows that less than a teaspoon a day can help regulate blood sugar.

Eggs have received a bad reputation due to their high cholesterol content. However, research shows there is limited evidence linking egg consumption to heart disease. Besides, this high-protein food only has 70 calories and numerous vitamins and minerals.

Olive oil is a triple win because it’s full of antioxidants and monounsaturated fats, and it’s still delicious.

Nuts are loaded with protein, antioxidants, and a variety of vitamins and minerals.

Kale is a leafy green vegetable loaded with vitamins A, K and C, calcium and fiber. Kale is also packed with many antioxidants and anti-inflammatory nutrients.

Quinoa is a grain that is a complete source of protein and is packed with fiber and omega-3 fatty acids.

Greek yogurt has twice as much protein as regular yogurt and is filled with probiotics, which help keep the immune system strong.

Almond milk has the consistency of cow’s milk but half the calories without the dairy. It’s great for someone with lactose intolerance.