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 Include All Food Groups

  • Fruits and Vegetables: Aim for a variety of colors to maximize nutrient intake. These are rich in vitamins, minerals, and fiber. Try to fill half your plate with fruits and vegetables.
    • Examples: Spinach, berries, carrots, oranges, broccoli.
  • Whole Grains: Opt for whole grains instead of refined grains to get more fiber and nutrients.
    • Examples: Brown rice, quinoa, whole wheat bread, oats.
  • Protein: Include both plant-based and lean animal sources of protein.
    • Examples: Chicken, fish, beans, lentils, tofu, eggs, nuts, seeds.
  • Healthy Fats: Choose unsaturated fats and limit saturated and trans fats.
    • Examples: Avocados, olive oil, nuts, fatty fish like salmon.
  • Dairy or Alternatives: Opt for low-fat or non-dairy alternatives fortified with calcium and vitamin D.
    • Examples: Yogurt, milk, almond milk, soy milk.
Miravia ES

Miravia ES

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