Nutrient-dense Foods

Salmon is a kind of oily fish that's really tasty and has lots of good stuff for your body, like protein and omega-3 fatty acids. It also has some vitamin D.

Salmon 

Sardines are small, oily fish that are super nutritious. They give your body important things like calcium and vitamin D. 

Sardines 

Shellfish are packed with nutrients and make a yummy light meal. Some examples are clams, mollusks, and oysters.  

Shellfish 

Shrimp is a type of sea creature, like crabs and lobsters. It doesn't have much fat or calories but has a lot of protein.  

Shrimp 

Trout is another delicious freshwater fish, kind of like salmon. 

Trout 

Tuna has low fat and calories but a lot of protein. It's great for people who want more protein without too many calories. 

Tuna 

Rice is a common food for many people. Brown rice is better for you than white rice because it has more fiber, vitamin B1, and magnesium. 

Brown rice 

Oats have nutrients and special fibers called beta glucans. These fibers help lower cholesterol and feed good bacteria in your gut. 

Oats 

Quinoa is a tasty grain with lots of nutrients like fiber and magnesium. It's also a good source of plant-based protein. 

Quinoa 

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