an overhead view of meats and nuts layed out on a counter
Now that we’ve learned what are the top vegetables, fish/seafood and grains. Let’s learn about some top legumes, dairy, fats/oils, tubers and some extra in this three-part series. 
 

Legumes 

  • 1. Green beans – aka string beans is packed with tons of nutrients and fiber
  • 2. Kidney beans – loaded with fiber and a variety of vitamins and minerals
  • 3. Lentils – a popular legume. Highly fibrous and among the best plant-base protein source

Dairy

  • 1. Cheese – it’s incredibly nutritious, a single slice can offer the same amount of nutrients as a drinking an entire cup of milk. Be particular with your cheeses though, try to avoid dyes and unpasteurized
  • 2. Non-dairy milk – Plant-base milk can contain many vitamins, minerals and calcium as whole milk. You need to check the sugar content and choose unsweetened
  • 3. Yogurt – fermented milk that contains live cultures. Same health benefits as drinking milk with the added friendly probiotic bacteria

Fats/Oils

  • 1. Extra-virgin olive oil – one of the healthiest oils. Contains antioxidants and heart-healthy monosaturated fats
  • 2. Coconut oil – contains MCT and similar benefits to olive oil.
  • 3. Avocado and avocado oil – another super healthy fat. Containing fiber, heart-healthy fat, improves skin and reduces cholesterol.

Tubers

  • 1. Potatoes – this starchy vegetable is not only healthy but satiating. Containing minerals like potassium and vitamin C
  • 2. Sweet potatoes – delicious and just as nutritious. Loaded with vitamin, minerals and antioxidants. 

Extras

  • 1. Apple Cider Vinegar – is one of the healthiest vinegars to use as a dressing or to season foods. It may help regulate post meal blood sugar levels after consuming a meal as well antimicrobial and antioxidant effects. 
  • 2. Dark Chocolate – this delicious and guilt free food is loaded with magnesium and has powerful antioxidant sources. 
 
Now that we know of some top foods to eat. Remember, eating in variety is important and all whole foods are great. These are the things we should be eating almost all the time while others rotating into your diet, every so often. 
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