Here's a list of healthy foods that are rich in nutrients and can be incorporated into a balanced diet:

1. Fruits:

  • Apples
  • Berries (strawberries, blueberries, raspberries)
  • Oranges
  • Bananas
  • Kiwi
  • Mangoes
  • Pineapple
  • Grapefruit

2. Vegetables:

  • Leafy greens (spinach, kale, Swiss chard)
  • Broccoli
  • Cauliflower
  • Carrots
  • Bell peppers
  • Tomatoes
  • Cucumbers
  • Zucchini

3. Whole Grains:

  • Quinoa
  • Brown rice
  • Oats
  • Whole wheat bread
  • Whole grain pasta
  • Barley
  • Buckwheat

4. Lean Proteins:

  • Chicken (skinless)
  • Turkey (skinless)
  • Fish (salmon, tuna, trout)
  • Tofu
  • Lentils
  • Beans (black beans, chickpeas, kidney beans)
  • Greek yogurt (low-fat or non-fat)

5. Nuts and Seeds:

  • Almonds
  • Walnuts
  • Chia seeds
  • Flaxseeds
  • Pumpkin seeds
  • Sunflower seeds

6. Healthy Fats:

  • Avocado
  • Olive oil
  • Coconut oil (in moderation)
  • Nut butters (peanut, almond, cashew)

7. Dairy or Dairy Alternatives:

  • Low-fat or skim milk
  • Greek yogurt
  • Cottage cheese
  • Unsweetened almond milk, soy milk, or other plant-based alternatives

8. Herbs and Spices:

  • Garlic
  • Ginger
  • Turmeric
  • Cinnamon
  • Basil
  • Oregano
  • Rosemary

9. Beverages:

  • Water (the best choice for hydration)
  • Herbal teas (green tea, chamomile, peppermint)

10. Snacks:

  • Fresh fruit slices
  • Vegetable sticks with hummus
  • Greek yogurt with berries
  • Nuts (in moderation)
  • Rice cakes with almond butter