In the quest for optimal health and well-being, a balanced diet plays a pivotal role. It's not just about maintaining a healthy weight; it's about nourishing your body with the nutrients it needs to function well. Let’s explore a variety of products that are not just tasty, but also recommended to include in your balanced diet, supporting your overall health and wellness.
VEGETABLES (fresh or frozen)
avocados, artichokes, eggplant, cabbage, bell pepper, broccoli, brussels sprouts, squash, leeks, shallots, carrots, cucumbers, bok choy, pattypan squash, Napa cabbage, rhubarb, radish, winter radish, turnips, Romanesco broccoli, Savoy cabbage, beets, celery, string beans, asparagus, tomatoes, pumpkin, fennel, horseradish, cauliflower, zucchini, mushrooms, seaweed/kelp
CEREALS/GRAINS
buckwheat, oatmeal, spelt, unpolished rice, wild rice, brown rice, bulgur, quinoa, couscous, pearl barley, barley groats, whole-wheat pasta, wheat, buckwheat, spelt, yeast-free and whole-grain bread, whole-grain crackers and crispbreads
MEAT & POULTRY
chicken, turkey, eggs, beef, veal, rabbit (no fat)
GREENS
basil, parsley, dill, green onion, spinach, sorrel, lettuce
LEGUMES
beans, lentils, peas, chickpeas, soy, mash, tofu
FRUITS & BERRIES
apricots, quince, cherry plum, pineapple, orange, pomegranate, grapefruit, pear, kiwi, lime, lemon, mango, tangerine, nectarine, peach, pomelo, plums, persimmon, apple, watermelon, lingonberries, grapes, blueberries, cherries, melons, blackberries, wild strawberries, dogwood cherries, strawberries, cranberries, currants, gooseberries, raspberries, olives, sea buckthorn, mountain-ash, feijoa, figs, sweet cherries, blueberries, rose hip, etc.
FISH (fresh, frozen, canned in its own juice)
salmon, cod, bream, sea bass, pink salmon, tuna, crucian carp, perch, catfish, pike, anarhichas (wolffish), carp, chum salmon, trout, mullet, smelt, common bream, Alaska pollock, burbot, sturgeon, halibut, sardine, Atlantic salmon, walleye, etc.
MILK & DAIRY PRODUCTS
milk (up to 3.2%), buttermilk (1%), plain yogurt (up to 2.5%), cottage cheese (up to 5%), hard or young cheese (suluguni, mozzarella, etc.)
SPICES & SEASONINGS
anise, star anise, vanilla, ginger, turmeric, bay leaf, pepper, salt, cumin, cardamom, cinnamon, curry, garlic, onion, sesame, garam masala, Italian herbs
OILS
olive oil, flaxseed oil, sunflower oil
SEAFOOD (fresh or frozen)
crab, shrimp, calamari, scallops, octopus, oysters, mussels, etc.
BEVERAGES (without sugar, sweeteners, and syrups)
still water, tea (black, green, fruit, herbal), coffee (black or Americano with milk)
CANDY & SWEETS
dark chocolate, non-glazed marshmallows, halva, pastila, peanut butter, nut butter (spread), fruit and nut bars
NUTS
peanuts, cashews, cedar nuts, walnuts, coconut, almonds, pecans, pistachios, hazelnuts
DRIED FRUITS
raisins, figs, dried apricots, dates, prunes, cranberries, apples
In conclusion, maintaining a balanced diet is crucial for overall health and wellbeing. Including a variety of foods from the five main food groups - fruits, vegetables, proteins, grains, and dairy - provides the necessary nutrients your body needs. Remember that moderation and variety are the keys to a balanced diet. Also, don’t forget to always consult with a healthcare professional or a dietitian for personalized dietary advice.
