Avocados stand out among fruits for their abundance of healthy fats. They’re not just creamy and delicious but also rich in fiber, potassium, and vitamin C. Use avocado instead of mayo on salads or spread it on toast for a nutritious breakfast option.

Besides the obvious benefits of their potassium, bananas are also packed with vitamin B6 and fiber – which are great for digestion. All that in a widely-distributed fruit.

The humble blueberries are filled with antioxidants, besides being pretty tasty already.

Oranges kill three birds with one stone. Not only do they have their well-known vitamin c, they’re also filled with fiber and antioxidants.

Strawberries are packed with nutrition and are low in carbs and calories. They offer vitamin C, fiber, and manganese, and they make a delightful dessert option.

Though people avoided them years ago thanks to fears of high-cholesterol content, it turns out eggs are pretty darn healthy. They’re a great source of protein, at the very least.

Lean beef offers a great protein source when eaten moderately. It’s also rich in easily absorbable iron.

Chicken breasts lack a bit in the fat and calories department, but that’s because they’re high in protein. They’re a great meat to consume if you’re after those extra amino acids.

Sheep typically graze on grass, resulting in meat that’s high in omega-3 fatty acids compared to omega-6.

Almonds, a widely favored nut, are rich in vitamin E, antioxidants, magnesium, and fiber. A recent review from 2021 suggests that incorporating almonds into your diet could aid in weight loss, promote a healthy gut microbiome, enhance cognitive function, regulate heart rate during stressful situations, and potentially stave off skin aging.

Chia seeds are packed with nutrients, making them a valuable addition to your diet. Just one ounce (28 grams) offers 11 grams of fiber and notable quantities of magnesium, manganese, calcium, and a range of other essential nutrients.

In coconuts, you’ll find healthy ounces of fiber along with medium-chain triglycerides (a type of fatty acid).

Macadamia nuts are delicious and boast higher levels of monounsaturated fats while containing lower amounts of omega-6 fatty acids compared to many other nuts.

Walnuts are packed with nutrients, including fiber and a variety of vitamins and minerals. Try adding them to a salad topped with feta cheese for an extra flavor boost.

Brazil nuts are packed with nutrients and offer a smooth, buttery texture. These nutrients play a role in supporting thyroid function, and they’re particularly rich in the mineral selenium.

Asparagus is a well-knownvegetable, boasting low carb and calorie content while being abundant in vitamin K.

Bell peppers are available in various hues like red, yellow, and green. They offer a crunchy, sweet taste and serve as an excellent reservoir of antioxidants and vitamin C.

Broccoli, a member of the cruciferous vegetable family, is tasty whether enjoyed fresh or cooked. It packs in fiber, vitamins C and K, and a fair amount of protein relative to its veggie peers.

Carrots are a well-loved root veggie, known for their sweet, crunchy taste and abundance of nutrients like fiber and vitamin K. Additionally, they boast high levels of carotene antioxidants, offering a range of health benefits.

Cauliflower, a versatile member of the cruciferous vegetable family, can be incorporated into dishes in numerous ways. Whether added to curries, roasted with olive oil, or used raw in salads or for dipping, its adaptability shines through.

Cucumbers offer a revitalizing snack option. With low carb and calorie content, they’re primarily composed of water, yet they also provide modest amounts of vitamin K and additional nutrients.

Garlic serves as a flavorful and nutritious enhancement to both salads and savory cooked dishes. Rich in allicin, it boasts antioxidant and antimicrobial properties. Furthermore, its nutrient profile may contribute to lowering the risk of cancer and cardiovascular disease.

Kale is packed with fiber, along with vitamins C and K, among other essential nutrients. It lends a delightful crunch to salads and various dishes. Additionally, you can incorporate it into stir-fries or bake it in the oven for crispy kale chips.

Onions contain numerous bioactive compounds, and are a staple of many tasty, savory dishes too.

Salmon, an oily fish, is renowned for its delectable flavor and abundance of nutrients such as protein and omega-3 fatty acids, along with a dose of vitamin D.

Sardines, petite and packed with oil, are a nutritional powerhouse, offering an array of essential nutrients like calcium and vitamin D.

Shellfish are rich in nutrients and serve as a flavorful, light meal option. Varieties such as clams, mollusks, and oysters are edible. Ensure their freshness and safety by obtaining them from a trusted source.

Shrimp, a crustacean akin to crabs and lobsters, typically boasts low fat and calorie content while being rich in protein. Additionally, it offers essential nutrients like selenium and vitamin B12.

Trout are a very protein-rich fish, and they’re a favorite in many parts of America. If you want protein but not from red meat, then look into preparing some trout.

Tuna is typically lean, offering a high protein content with minimal fat and calories. It’s an ideal choice for individuals seeking to increase protein intake while managing calorie consumption.

Rice serves as a dietary staple for most people in this day and age. Brown rice, in particular, offers higher nutritional value compared to white rice, featuring notable levels of fiber, vitamin B1, and magnesium.

Oats are rich in nutrients and contain potent fibers known as beta-glucans. These fibers offer various advantages, such as cholesterol reduction and nourishment for beneficial gut bacteria.

Quinoa, a delectable grain, boasts abundant nutrients like fiber and magnesium. Additionally, it serves as a superb reservoir of plant-derived protein.

Made from sprouted whole grains and legumes, Ezekiel bread offers a bit more compared to white bread.

You don’t need to be limited to sprouted breads. There’s a plethora of healthier, low-carb breads out there from different brands. Scout your nearest supermarket to see which ones they have.

Green beans, also known as string beans, represent an immature variant of the common bean. Utilize them in their entirety as a complementary accompaniment, or incorporate them chilled into salads.

Kidney beans are packed with fiber, along with a myriad of vitamins and minerals. Proper cooking is essential as they pose toxicity risks when consumed raw.

Lentils pack a lot of fiber and plant-based proteins despite their small size. Pick up a few the next time you’re at the market.

Peanuts, surprisingly, belong to the legume family rather than being classified as true nuts. They offer a delightful flavor profile and are rich in essential nutrients and antioxidants. They may also help regulate your blood pressure.

The nutritional value of a solitary slice of cheese can rival that of a full cup (240 ml) of milk. Additionally, it serves as a flavorful complement to numerous dishes and can serve as a protein substitute for meat. Nevertheless, it’s noteworthy that cheese can be high in fat content.

Diverse in flavors and textures, cheese comes in various types. Choose less processed options for a healthier choice.

Cow’s milk comprises essential vitamins, minerals, protein, and calcium.

In a comprehensive review from 2022, findings suggest that individuals who include dairy in their diet tend to have lower mortality rates from cardiovascular disease (CVD) compared to those who abstain. Nonetheless, it’s worth noting that the consumption of full-fat dairy might elevate the risk of CVD and certain types of cancer.

Yogurt undergoes fermentation by adding live bacteria to milk, resulting in its creation. While sharing numerous health benefits with milk, yogurt enriched with live cultures offers the added advantage of beneficial probiotic bacteria.

Among vegetable oils, extra-virgin olive oil stands out as an exceptionally healthy option. Laden with heart-friendly monounsaturated fats and abundant antioxidants, it boasts potent health-promoting properties.

Coconut oil is rich with MCT oils and can provide similar benefits to extra-virgin olive oil. Though be careful, since it can raise your bad cholesterol if you take too much.

Potatoes offer a potassium boost and encompass a broad spectrum of essential nutrients, including vitamin C, in modest quantities. When consumed with their skins, they become a commendable fiber source.

Compared to pasta and rice, potatoes possess higher water content and lower energy density, potentially inducing a sense of fullness and reducing the urge to overeat. Consequently, they could facilitate weight management efforts.

Sweet potatoes abound with antioxidants, beta carotene, vitamin A, and a host of vital nutrients. Incorporate them into your diet by baking, mashing, or incorporating them into various dishes.

The consumption of apple cider vinegar alongside meals might contribute to regulating postmeal blood sugar levels, although further research is necessary to ascertain its efficacy.

Utilize it as a dressing for salads or as a flavor enhancer for various meals, enhancing both taste and nutritional value.

Dark chocolate harbors flavonoids, antioxidants that could potentially aid in cholesterol management and mitigate the risk of heart disease. Yet, the customary consumption level that typically constitutes a healthy amount is often insufficient to yield significant benefits.

The humble cereals can be a fantastic source of protein and fiber when taken daily – especially when paired with a good brand of milk.