Whole grains such as quinoa, brown rice, oats, and whole wheat provide complex carbohydrates, fiber, vitamins, and minerals. They help regulate blood sugar levels, promote digestive health, and provide sustained energy.

Lean proteins like chicken breast, fish, tofu, and legumes offer high-quality protein with minimal saturated fat. Protein is essential for muscle repair and growth, immune function, and hormone production.

Healthy fats found in foods like avocado, nuts, seeds, and olive oil provide omega-3 and omega-6 fatty acids, which support heart health, brain function, and inflammation reduction.

Incorporating these nutrient-dense foods into your diet in appropriate portion sizes and alongside hydration from water and other healthy beverages forms the foundation of a balanced and nourishing diet, supporting overall health and well-being.