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- Dark green leafy vegetables (spinach, kale, chard): Rich in vitamins K, A, C, folate and iron. They are like a natural multivitamin.
- Forest fruits (blueberries, strawberries, raspberries): Loaded with antioxidants that fight cellular aging.
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts): They contain compounds that help detoxify the body.
- Variety of colors: Aim to eat the “rainbow.” Each color indicates different beneficial nutrients and phytochemicals.
Daily tip: Try to include at least one serving of vegetables in each main meal and choose a piece of fruit as a snack.
Organic
2. Whole Grains: Sustained Energy and Pure Fiber
Unlike refined grains, whole grains retain all their parts: the bran, the germ, and the endosperm. This means they are packed with fiber, B vitamins, and essential minerals. They are key to sustained energy and a healthy digestive system.
- Oats: Ideal for breakfast, reduces cholesterol and stabilizes blood sugar.
- Brown rice/quinoa: Excellent side dishes that offer more nutrients and fiber than their white counterparts.
- Wholemeal bread/wholemeal pasta: Simple substitutions that increase the nutritional value of your meals.
