Foods like spinach, kale, Swiss chard, and collard greens are packed with vitamins, minerals, and antioxidants. They're low in calories and high in fiber, making them excellent for supporting digestion and maintaining a healthy weight.
Berries like blueberries, strawberries, raspberries, and blackberries are loaded with antioxidants, vitamins, and fiber. They're known for their anti-inflammatory properties and may help protect against chronic diseases like heart disease and cancer.
Fatty fish such as salmon, mackerel, trout, sardines, and herring are rich in omega-3 fatty acids, which are essential for brain health and heart health. They also provide high-quality protein and are a good source of vitamin D.
Whole grains like oats, quinoa, brown rice, barley, and whole wheat are rich in fiber, vitamins, and minerals. They can help regulate blood sugar levels, promote digestive health, and reduce the risk of chronic diseases like heart disease and type 2 diabetes.
Legumes such as beans, lentils, chickpeas, and peas are excellent sources of plant-based protein, fiber, vitamins, and minerals. They're also low in fat and can help lower cholesterol levels and improve heart health.
Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, protein, fiber, vitamins, and minerals. They can help reduce inflammation, support brain health, and promote heart health.
Greek yogurt is high in protein and probiotics, which are beneficial for gut health and digestion. It's also a good source of calcium, potassium, and vitamin D, which are essential for bone health.
Including a variety of colorful vegetables like bell peppers, carrots, tomatoes, broccoli, and sweet potatoes in your diet ensures you get a wide range of vitamins, minerals, and antioxidants. Aim to fill half your plate with vegetables at each meal for optimal health benefits.