Fruits and vegetables
Aim to eat a variety. Try adding more:
- berries
- apples
- oranges
- bananas
- dates
- figs
- melons
- leafy greens
- broccoli
- peppers
- sweet potatoes
- carrots
- squash
- cucumbers
- eggplant
- tomatoes
Legumes
Try to include:
- beans
- peas
- lentils
- pulses
- chickpeas
Healthy fats
Use healthy oils, such as extra virgin olive oil. High concentrations of healthy fats can also be found in:
- nuts
- seeds
- avocados
- olives
Fish and lean meats
Opt for fish twice per week. Eggs and lean poultry, like skinless chicken and turkey, are fine in moderation.
Whole grains
Consume unprocessed grains and cereals, such as:
- whole-wheat bread
- brown rice
- whole oats
- couscous
- whole-wheat pasta
- quinoa