an overhead view of vegatables layed out on a counter
Now that we’ve learned what are the top fruits, meats and nuts/seeds. Let’s learn what are some top vegetables, fish/seafoods and grains.


  • 1. Asparagus – low carb and low calorie with packed vitamin K
  • 2. Bell peppers – come in several colors, they are crunchy, sweet and packed with vitamin C and antioxidants
  • 3. Broccoli – cruciferous veggie that can also be enjoyed both raw and cooked, excellent source of fiber, vitamin C and K
  • 4. Carrots – root vegetable that is packed with nutrients like vitamin K and fiber
  • 5. Cauliflower – another cruciferous vegetable that is packed with nutrients and used in all kind of ways
  • 6. Garlic – incredibly healthy and components to boost immunity 
  • 7. Kale – very nutritious, containing vitamin C, K and fiber
  • 8. Onions – contain bioactive compounds that are very healthy 
  • 9. Tomatoes – packed with tons of nutrients like potassium and vitamin C


  • 1. Salmon – rich in omega 3’s, high protein and vitamin D
  • 2. Sardines – these small, oily fish are super nutritious. Containing things like calcium and vitamin D
  • 3. Shellfish – as nutritious as organ meat. Things you want to eat are like clams, mollusks and oysters
  • 4. Shrimp – low in fat, high in protein and loaded with different nutrients like selenium and vitamin B12
  • 5. Trout – similar to salmon and it’s nutrient value
  • 6. Tuna – low in fat, calories and high in protein 


  • 1. Brown rice – nutritious with its fiber, vitamin B1 and magnesium components 
  • 2. Oats – packed with nutrients that can help lower cholesterol and fiber to support good gut health
  • 3. Quinoa – high in fiber, magnesium and excellent source for plant-base protein
  • 4. Ezekiel bread – super healthy with its packed sprouted whole grains
  • 5. Homemade low-carb bread – making homemade bread with using almond flour or coconut flour allows you to have control on the ingredients and lessen your exposure to preservatives 
By adding a few of these listed foods, you can up level your meals and snacks.
Continue reading in part 3 about the healthiest legumes, dairy, fats/oils, tubers, and more.  
colorfull fruit