Fruits and vegetables are full of vitamins, minerals, and antioxidants that boost health and supply critical elements.
Whole wheat, brown rice, oats, and quinoa are good choices. Fiber, vitamins, minerals, and complex carbs offer energy.
Lean protein sources include skinless chicken, fish, lentils, tofu, and low-fat dairy. Protein aids muscle repair and maintenance.
Avocados, almonds, seeds, and olive oil provide healthful fats. These include heart- and brain-healthy omega-3 and monounsaturated fats.
Low-fat or fat-free milk, yogurt, and cheese. They contain calcium, vitamin D, and protein for bone and general health.
Omega-3 fatty acids from salmon, trout, and sardines enhance heart and brain function and reduce inflammation.
Use blueberries, strawberries, and raspberries. Antioxidants, vitamins, and fiber make them potentially healthy.
Include legumes like lentils, chickpeas, and kidney beans in meals. They are a good source of protein, fiber, and essential minerals.
Hydrate with water, herbal teas, and low-sugar drinks throughout the day. Hydration aids digestion, circulation, and health.