Choosing nutrient-dense foods part 1

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Vegetables: Load up on a variety of colorful vegetables, as they are rich in vitamins, minerals, fiber, and antioxidants while being low in calories. 

Lean Proteins: Choose lean protein sources like chicken breast, turkey, fish, tofu, legumes, and low-fat dairy. Protein helps with satiety and supports muscle maintenance during weight loss. 

Whole Grains: Opt for whole grains such as brown rice, quinoa, oats, and whole wheat, which provide complex carbohydrates, fiber, and essential nutrients. 

Fruits: Include a variety of fruits for natural sweetness and a wealth of vitamins, minerals, and antioxidants. Be mindful of portion sizes due to the natural sugars. 

Nuts and Seeds: Incorporate small amounts of nuts and seeds like almonds, chia seeds, and flaxseeds. They offer healthy fats, fiber, and essential nutrients. 

Low-Fat Dairy: Choose low-fat or fat-free dairy products like yogurt and milk for a good source of calcium and protein with reduced fat content. 

Healthy Fats: Include sources of healthy fats such as avocados, olive oil, and fatty fish like salmon. These fats support overall health and can help control appetite. 

Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein, fiber, and various vitamins and minerals. 

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