Dairy Products
Choose low-fat or non-fat dairy options such as skim milk, Greek yogurt, cottage cheese, and reduced-fat cheese to meet your calcium and vitamin D needs. These dairy products provide essential nutrients for bone health and overall wellness. If you’re lactose intolerant or prefer non-dairy alternatives, consider fortified soy milk, almond milk, or coconut yogurt substitutes.
Healthy Fats
Incorporate healthy fats into your diet from sources like olive oil, avocado, nuts, seeds, and fatty fish. These fats provide essential fatty acids and fat-soluble vitamins supporting brain health, reducing inflammation, and overall well-being. Use olive oil for cooking, add avocado to salads and sandwiches, and include nuts and seeds as snacks or meal toppings.
Probiotic-Rich Foods
Include probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, miso, and kombucha to promote gut health and support immune function. These fermented foods contain beneficial bacteria that contribute to a healthy microbiome, which may help reduce inflammation and improve digestion. Incorporate probiotic-rich foods into your diet regularly for optimal gut health and overall wellness.
