Meat and poultry are great sources of protein. They also provide lots of other nutrients your body needs, like iodine, iron, zinc, vitamins (especially B12) and essential fatty acids. So it's a good idea to eat meat and poultry every week as part of your balanced diet.
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.
Adding more of these healthy fats to your diet may also help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.
Vegetables are low-calorie, carbohydrate foods rich in vitamins, minerals and antioxidants important for our nutrition. From lowering our risk of heart disease and type 2 diabetes to boosting immunity and improving brain health, the health benefits of vegetables are widely recognised by scientists and nutritionists.
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids.
Berries are among the top sources of vitamins, minerals, and disease-fighting nutrients, and they can help reduce the risk of many age-related conditions, according to experts.
Nuts are a good source of healthful fats, fiber, and other beneficial nutrients. Each type of nut offers different nutritional benefits.
Nuts are among the best sources of plant-based proteins. Nuts like almonds, pistachios, walnuts, peanuts, and hazelnuts are a great source of nutrients, such as protein, fat, fiber, vitamins, and minerals. According to a 2017 review study, a diet rich in nuts may help prevent risk factors, such as inflammation, for some chronic diseases.