1. Fruits and Vegetables

Berries (like blueberries, strawberries): High in antioxidants and vitamin C.

Leafy greens (spinach, kale, broccoli): Rich in iron, calcium, fiber, and vitamins.

Carrots and sweet potatoes: High in beta-carotene, good for eyes and skin.

2. Whole Grains

Oats, brown rice, quinoa, and whole wheat bread: Provide fiber, which helps digestion and keeps your heart healthy.

3. Lean Proteins

Chicken, fish (like salmon, tuna), eggs, and legumes (beans, lentils): Important for muscles, energy, and repair.

4. Nuts and Seeds

Almonds, walnuts, chia seeds, flaxseeds: Great for heart health, full of healthy fats and protein.

5. Healthy Fats

Avocados and olive oil: Good fats that support brain and heart function.

6. Dairy or Dairy Alternatives

Yogurt, milk, or calcium-fortified plant-based options (like almond or soy milk): Good for bones and digestion.

7. Water

Not food, but hydration is essential. Water supports every function in the body.

Summary:

A healthy plate is colorful and balanced — full of fruits, vegetables, whole grains, lean proteins, and healthy fats. The key is variety and moderation.