Greek yogurt (1 cup), honey (1 tsp), mixed berries (1/2 cup), and granola (2 tbsp). Kale, spinach, and Swiss chard provide vitamins A, C, and K, fiber, iron, and calcium. They boost digestion, immunity, and bone health.
Antioxidants, vitamins, and fiber are in blueberries, strawberries, and raspberries. Lower cholesterol, inflammation, and heart health are improved. Snack: Mixed nuts (1 ounce)
Almonds, walnuts, chia seeds, and flaxseeds contain protein, fiber, and healthy fats. They aid weight loss, heart health, and brain function.
Omega-3 fatty acids in salmon, mackerel, and sardines are good for the heart and brain. They offer high-quality protein and vitamin D.
Quinoa, brown rice, and oats contain fiber, B vitamins, magnesium, and iron. They regulate blood sugar, aid digestion, and give sustained energy.