What are five healthy foods we must eat?  

Eating a range of nutrient-dense foods is essential to optimum health. Here are five healthful meals to eat regularly:  

Leafy Greens  

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)

Seeds and nuts  

Almonds, walnuts, chia seeds, and flaxseeds contain protein, fiber, and healthy fats. They aid weight loss, heart health, and brain function.  

Fatty Fish  

Omega-3 fatty acids in salmon, mackerel, and sardines are good for the heart and brain. They offer high-quality protein and vitamin D.  

Whole Grains  

Quinoa, brown rice, and oats contain fiber, B vitamins, magnesium, and iron. They regulate blood sugar, aid digestion, and give sustained energy.  


Weight Loss Meal Plan