Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines are excellent for heart health and can help reduce the risk of cardiovascular issues that tend to increase with age.
Spinach, kale, and other leafy greens are packed with vitamins, minerals, and antioxidants. They contribute to overall health, providing nutrients essential for maintaining energy levels and supporting the immune system.
Blueberries, strawberries, raspberries, and other berries are high in antioxidants, which help combat inflammation and oxidative stress. They can also support brain health and may reduce the risk of chronic diseases.
Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, fiber, and various nutrients. They promote heart health, help manage weight, and provide essential nutrients for overall well-being.
Include sources of lean protein such as chicken, turkey, tofu, beans, and legumes. Protein supports muscle maintenance, helps with weight management, and aids in repairing tissues.
Opt for whole grains like quinoa, brown rice, oats, and whole-grain bread. They provide fiber, vitamins, and minerals, promoting digestive health and providing sustained energy levels.
High in protein and probiotics, Greek yogurt supports gut health and provides essential nutrients like calcium. It's a versatile food that can be included in various meals or eaten as a snack.
Bell peppers, carrots, tomatoes, and other colorful vegetables offer a range of vitamins, minerals, and antioxidants. They support overall health and help reduce the risk of chronic diseases.