FOOD PLATE

FRUITS
Fruits are great for hydration and they’re a fantastic source of fiber, potassium, and antioxidants. Apples, oranges, blueberries, and blackberries are some of the most nutritious.

Tip: Starting your day with a fruit smoothie is a great way to get your daily servings of fruit.

VEGETABLES
Vegetables are pretty much the healthiest foods on the planet. Some of the most nutrition-packed are kale, broccoli, spinach, and peppers.

Tip: Eat the rainbow! The varying, vibrant colors in vegetables exist because of the thousands of healthful phytonutrients.

NUTS AND SEEDS
Nuts and seeds are not only a great source of protein and iron, they also support a healthy immune system. Some of the best sources are peanut butter, walnuts, almonds, and pumpkin seeds.

Tip: Grab a handful of almonds as a satisfying, midday snack.

BEANS AND LENTILS
Beans and lentils provide a hefty dose of protein, and many are also a great source of iron. Kidney beans, split peas, and tofu (tofu is made of soybeans) are some of the best sources.

Tip: Always keep an open can of beans in the refrigerator for salads and snacks.

GRAINS & STARCHY VEGETABLES
Grains and starchy vegetables are a great source of fiber, iron, and protein. Brown rice, pasta, oatmeal, and sweet potatoes are a few of the healthiest options.

Tip: Whole grains are less processed and more nutritious than refined white grains.

GOING COMPLETELY VEGAN?
BE SURE TO INCLUDE THESE KEY ELEMENTS IN YOUR VEG DIET!

VITAMINS D & B12
If you aren’t eating any animal products, it’s important to take Vitamin D and B12 supplements, which can be found at your local supermarket or pharmacy.

link to IRSCE world