DIET FOR HEALTH

THIS  DIET KEEPS YOU HEALTHY

Healthy foods are those that provide essential nutrients, promote good health, and reduce the risk of chronic diseases. Here are some categories and examples of healthy foods:

1. Fruits and Vegetables: Rich in vitamins, minerals, fiber, and antioxidants, fruits and vegetables are foundational to a healthy diet. Examples include:

2. • Leafy greens like spinach, kale, and Swiss chard
   • Berries like blueberries, strawberries, and raspberries
   • Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
   • Citrus fruits like oranges and lemons

3. Whole Grains: These provide fiber, B vitamins, and other nutrients. Look for:

   • Oats, quinoa, brown rice, and whole wheat

4. Lean Proteins: Important for muscle repair and maintenance, lean proteins include:

   • Fish like salmon and sardines, which are also high in omega-3 fatty acids
   • Poultry, tofu, lentils, beans, and legumes

5. Nuts and Seeds: High in healthy fats, protein, and fiber, these include:

   • Almonds, chia seeds, flaxseeds, and walnuts

6. Healthy Fats: Essential for brain health and hormone regulation. Sources include:

   • Avocados, olive oil, and fatty fish like mackerel and salmon

7. Dairy or Dairy Alternatives: Look for low-fat or fortified options that provide calcium and vitamin D, such as:

   • Greek yogurt, low-fat milk, or almond milk

Including a variety of these foods in your diet promotes long-term health and helps manage weight, blood pressure, and other health markers.