Fruits: Include a variety of fresh, frozen, or dried fruits in your diet, such as berries, apples, oranges, bananas, grapes, and melons.
Vegetables: Incorporate a wide range of colorful vegetables into your meals, including leafy greens (e.g., spinach, kale, Swiss chard).
Whole Grains: Choose whole grains over refined grains whenever possible, including options such as quinoa, brown rice, oats.
Legumes: Include a variety of legumes in your diet, such as beans (e.g., black beans, kidney beans, chickpeas), lentils, peas, and soy products.
Nuts and Seeds: Incorporate nuts (e.g., almonds, walnuts, cashews) and seeds (e.g., chia seeds, flaxseeds, pumpkin seeds, sunflower seeds) into your meals and snacks for added protein.
Plant-Based Protein Sources: Include plant-based protein sources in your diet, such as tofu, tempeh, seitan, edamame, lentils, chickpeas, black beans, and quinoa.
Healthy Fats: Choose healthy fats from sources such as avocados, olives, nuts, seeds, and plant-based oils (e.g., olive oil, avocado oil, coconut oil) in moderation.
Dairy Alternatives: Opt for dairy alternatives such as almond milk, soy milk, coconut milk, and oat milk instead of cow's milk.
Herbs and Spices: Use herbs and spices to add flavor to your meals without the need for excess salt or added sugars.
Hydration: Stay hydrated by drinking plenty of water throughout the day. You can also enjoy herbal teas, infused water, and other non-caffeinated beverages.