1. Fruits

   - Apples

   - Bananas

   - Berries (strawberries, blueberries, raspberries)

   - Oranges

   - Grapefruits

   - Kiwi

   - Pineapple

   - Watermelon


2. Vegetables:

   - Leafy greens (spinach, kale, Swiss chard)

   - Broccoli

   - Cauliflower

   - Carrots

   - Bell peppers

   - Tomatoes

   - Cucumbers

   - Sweet potatoes


3. Whole Grains:

   - Quinoa

   - Brown rice

   - Oats

   - Barley

   - Whole wheat bread

   - Bulgur

   - Farro


4. Proteins:

   - Lean meats (chicken breast, turkey, lean beef)

   - Fish (salmon, tuna, trout)

   - Eggs

   - Legumes (beans, lentils, chickpeas)

   - Tofu

   - Greek yogurt

   - Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)


5. Dairy and Dairy Alternatives:

   - Low-fat or Greek yogurt

   - Milk (cow's milk or fortified plant-based milk like almond or soy milk)

   - Cheese (in moderation)

   - Cottage cheese


6. Healthy Fats:

   - Avocado

   - Olive oil

   - Nuts and seeds

   - Fatty fish (salmon, mackerel)

   - Flaxseeds


7. Herbs and Spices:

   - Basil

   - Cilantro

   - Mint

   - Rosemary

   - Turmeric

   - Garlic

   - Ginger


8. Beverages:

   - Water

   - Herbal tea

   - Green tea

   - Black coffee (in moderation)

   - Freshly squeezed juices (without added sugar)


9. Snacks:

   - Fresh fruit slices

   - Raw vegetables with hummus

   - Greek yogurt with berries

   - Air-popped popcorn

   - Nuts and seeds

   - Rice cakes with almond butter

   - Veggie sticks with guacamole


10. Miscellaneous:

    - Dark chocolate (in moderation, with high cocoa content)

    - Quinoa

    - Nutritional yeast

    - Fermented foods (yogurt, kefir, sauerkraut)

    - Edamame


These foods are packed with essential nutrients, vitamins, minerals, and fiber, and can contribute to overall health and well-being when consumed as part of a balanced diet.