Green veggies
Green veggies like spinach, kale, and broccoli will provide you with iron, folate, calcium, vitamins like vitamin C, beta carotene, and antioxidants. Eat veggies on any occasion - add them to your every meal or have them as a simple raw snack.
Oats
It's a great way to start your day with oats! Whether you choose jumbo oats, toasted oats, oatmeal or porridge, you will give your body a great dose of fibre and an energy boost for the entire day. Oats will keep you full for longer, so you won't be looking for any snacks before lunch. They are also rich in nutrients that will help you fight some common diseases, like heart disease and diabetes.
Beans
Beans are one of the best foods you can it. Packed with plant-based protein and a lot of fibre, They're also a great source of antioxidants, magnesium and potassium.
Lentils
Lentils are one of the best sources of plant-based protein, meaning that meals with lentils can replace meat dishes. Lentils are also rich in folate, a nutrient supporting healthy cell growth and function.
Barley
Barley is a healthy, fibre-rich ingredient that will help you fight cholesterol. Additionally, it contains essential vitamins and minerals. Great alternative for rice and pasta!
Bulgur
An excellent replacement for rice is made from wheat that has been steamed and dried. Bulgur contains more fibre than rice and is a great source of calcium, and vitamins, especially B vitamins and potassium.
Quinoa
Another fantastic alternative for rice! Quinoa is also a great source of complete plant-based protein without unhealthy stuff like fat and cholesterol. It contains all nine essential amino acids and offers the same energy as meat.
Walnuts
If you're looking for healthy snacks, that's the one for you! Walnuts are a great source of dietary fibre, vitamins, minerals and omega-3 fatty acids - to help you fight bad cholesterol.
Almonds
Another perfect snack! Almonds are a great source of fibre that helps you maintain healthy cholesterol levels. They also contain essential minerals like calcium and healthy monounsaturated fatty acids to keep your blood vessels healthy.
Wholegrain pasta
Bye-bye, regular pasta from the supermarket! It's time for wholegrain pasta - which cooks and tastes excellent and it's much healthier. Wholegrain pasta contains three times the amount of fibre per serving as regular pasta. If you look for whole food online stores, you will also easily find pasta made with legumes, like beans, chickpeas and lentils.
Nut butter
Forget dairy spreads full of cholesterol! Choose nut butter made with single ingredients and a bit of salt or those mixed with healthy seeds. They are packed with healthy monounsaturated fats and plant-based protein. Alongside those more popular, like peanut butter and almond butter, you can find pistachio butter, cashew butter or pumpkin seeds butter. Avoid nut butter with added sugar, palm oil and other things.
Chia seeds
The mighty chia seeds contain a lot of goodness. They have a lot of fibre, minerals, antioxidants, and omega-3 fatty acids. They're also a great source of calcium, phosphorus, and magnesium, which are beneficial for bone health.
Fruits
Fruits are amazing! They are packed with dietary fibre, antioxidants and lots of vitamins. Go for berries, citrus fruits, apples, and bananas. Dried fruits are a great addition to your diet. They will help you to boost your immunity and improve digestion.
Extra virgin olive oil
Healthy oils are essential ingredients of every good diet (when consumed in moderation). The health benefits of olive oil have been known since the Roman times. Extra virgin olive oil is packed with antioxidants and has anti-inflammatory properties. According to numerous nutrition studies, consumption of olive oil can lower risks of cardiovascular disease, some cancers, and even dementia.
