Your diet and meals should have all the essential nutrients that your body needs. Your perfect main meals should contain various colorful vegetables and leafy greens to get the proper nutrition from your diet.
Healthy oils: Use unsaturated fats like olive, canola, soybean, peanut, corn, or sunflower oils instead of butter, coconut oil, or palm kernel oil. Avoid partially hydrogenated oils that contain unhealthy trans fats.
Lean protein: choose poultry, tuna, cod, beans, peas, other legumes, lean beef, etc. Go for whole grains, such as whole wheat, barley, quinoa, oats, brown rice, whole-wheat pasta, etc. Rely on fresh or frozen foods instead of canned and processed foods.
Choose low-sodium foods whenever possible. Use herbs, spices, vinegar, and other low-sodium flavorings instead of salt. If you have any allergies or intolerance to the foods mentioned above, feel free to add your tolerated product alternatives.