Leafy Greens: Vegetables like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants.
Whole Grains: Foods like quinoa, brown rice, oats, and whole wheat are excellent sources of fiber and nutrients such as B vitamins, iron, and magnesium.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are not only high in healthy fats but also contain protein, fiber, and various essential nutrients.
Fruits: Berries, oranges, apples, and bananas are full of vitamins, minerals, and antioxidants. Fruits are also a great source of dietary fiber, which can help maintain a healthy digestive system.
Legumes: Beans, lentils, and peas are excellent plant-based protein sources. They're also rich in fiber and various nutrients, making them great for heart health and blood sugar control.
Lean Proteins: Incorporating lean protein sources like chicken, turkey, fish, and tofu can contribute to muscle maintenance and repair.
Dairy or Dairy Alternatives: Foods like yogurt, cheese, and milk, or fortified plant-based alternatives, provide calcium, vitamin D, and protein.
Healthy Fats: Avocados, olive oil, and fatty fish contain monounsaturated and polyunsaturated fats, which are crucial for brain health and reducing the risk of heart disease.