Plant-Based Foods: Base your meals around fruits, vegetables, legumes, nuts, seeds, whole grains, and olive oil. These foods are rich in vitamins, minerals, fiber, and antioxidants, which support overall health.
Include Healthy Fats: Use olive oil as your primary source of fat, both for cooking and as a dressing for salads and vegetables. Incorporate sources of healthy fats.
Seafood Regularly: Aim to consume fish and seafood at least twice a week. Fatty fish like salmon, mackerel, and sardines are particularly rich in omega-3 fatty acids.
Consumption of Poultry and Eggs: Include poultry like chicken and turkey in your meals in moderation, and enjoy eggs as a source of protein and nutrients.
Limit Red Meat: Reduce your intake of red meat such as beef, pork, and lamb. When you do consume red meat, choose lean cuts and trim visible fat.
Focus on Whole Grains: Choose whole grains like whole wheat, oats, barley, quinoa, and brown rice over refined grains. Whole grains are higher in fiber and nutrients.
Incorporate Dairy in Moderation: Enjoy dairy products like yogurt and cheese in moderation. Opt for low-fat or reduced-fat varieties and choose plain yogurt.
Herbs and Spices: Flavor your meals with fresh herbs and spices instead of salt to enhance taste without adding extra sodium. Herbs and spices also provide antioxidants and phytochemicals that promote health.
Fruits as Dessert: Instead of reaching for processed sweets, satisfy your sweet tooth with fresh fruits. Berries, citrus fruits, and melons are delicious and nutrient-rich dessert options that provide natural sweetness.
Water: Drink plenty of water throughout the day to stay hydrated and support overall health. Limit sugary beverages like soda and fruit juice, and enjoy coffee and tea in moderation.