Choosing whole grain versions of bread, cereal, pasta and rice provides more nutrients than refined grains, like more fiber, iron, zinc and B vitamins.
The healthiest types of dietary fats come from plant sources, like olive oil, avocado, nuts, seeds and fatty fish like salmon.
Protein from eggs, poultry, fish, Greek yogurt and plant-based foods like beans, lentils and tofu help preserve muscle mass.
Eating probiotic-rich foods like yogurt, kefir, kimchi, sauerkraut and pickles daily improves the diversity of gut bacteria for optimized digestion and immunity.
Flaxseeds are one of the richest plant-based sources of anti-inflammatory alpha-linolenic acid (ALA), a type of omega-3 fatty acid.
Sipping on flavorful herbal teas has antioxidant, anti-inflammatory and antimicrobial effects within the body.
When choosing a sweet treat, dark chocolate with a cacao content over 70 percent makes the most nutritious choice.
Beans, lentils, chickpeas and peas supply an abundant dose of plant-based protein, fiber and micronutrients like iron, magnesium and potassium for energy production.