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Healthy complementary food to include in your meals

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No matter how old or young you are, a healthy diet is compulsory for you. You do not need to go on a specialized diet if you have no food allergies, medical conditions or are looking to lose weight. Eating a healthy diet simply means eating the right foods in the right proportions based on your activity and age. The general rule says that a meal should comprise 50% fruits and veggies, 25% meat, and the remaining to cover whole grains. Also, the appearance of your food should consist of various colors, making it look like a rainbow. Here are healthy foods to include in your meals.


Nuts and oily fish

Nuts are great sources of fiber antioxidants, vitamins, minerals, fatty acids, etc. However, they have a lot of calories, which are gotten from high levels of monounsaturated fats and are good for you. But you have to eat them in moderation. Nuts help to reduce bad cholesterol and terminate risks of medical conditions such as stroke, heart disease, etc. Nuts include pistachios, walnuts, pecans, cashew nuts, etc. Oily fish is another healthy food that should be included in your meal. Salmon, sardines, mackerel, etc. are popular for their health benefits. However, you should not eat more than four portions a week. Oily fish is rich in vitamins A and D, omega-3 fatty acids, etc. Their fats are unsaturated and have been linked to reducing prostate cancer, dementia, stroke, etc. Also, research shows that they are rich in nutrients that enhance eye health. If you need to order nuts, oily fish or other healthy meals, you can read reviews about food delivery companies on to know the right company to order from.

Beetroot and onions

Beetroot is commonly referred to as a superfood. Drinking its juice can lead to improved stamina, lower blood pressure, boost the function of the heart, reduce dementia, etc. It has many vitamins and minerals which makes it important for tissue repair and growth. It is good for pregnant women as it helps to reduce the risk of birth defects and prevent anemia. Onion, as used here, is a collective term for foods such as garlic, leeks, chives, etc. All of these foods are great for your health. They help to reduce bad cholesterol, reduce blood pressure, fight against illness and bacteria in the body, and prevent arthritis of the hip. Indeed, onions are superfoods. You can either eat them raw or add to your various dishes either boiled, fried, roasted, etc. You can develop onion recipes as well.

Leafy greens and beans

Almost everywhere, we hear that our foods should mostly be green. As children, parents coaxed us into eating greens as much as possible. Leafy greens such as watercress, kale, spinach, etc. are great sources of nutrients such as iron, potassium, calcium, vitamin C, etc. They help to improve eye health, reduce cognitive decline, lower blood pressure, etc. Beans are another healthy food. Some people do not like it, but they are good for our health. Either dry, canned, or baked, beans provide antioxidants, proteins, manganese, B vitamins, etc. and all of these stabilize blood sugar and reduce bad cholesterol. If you also notice that your protein needs are not met from the food you eat, especially if you are a vegan and does not consume animal protein, you can read Your Super reviews to learn about their protein powders and how they can complement your protein consumption.

Quinoa and berries

Quinoa is a seed that can be substituted for pasta, wheat, or oat. It is high in fiber and is good for the digestive system. It has all the eight essential amino acids and has other nutrients such as iron, magnesium, B vitamins, etc. Even though quinoa is a recent discovery, it has become widely popular and accepted. Berries are very beneficial to the health too. There are many varieties to choose from: goji berry, blackberry, acai berry, blueberry, etc. Berries have high levels of antioxidants and are available almost everywhere. Different varieties of berries have different health benefits. For instance, blackcurrants help to fight dementia and other related diseases, bilberries improve vision, cranberries ward off urinary tract diseases, etc. However, ensure that you buy berries that are whole and fresh. As much as you can, avoid processed berries as they might contain additives.


Oats are healthy grains that are renowned for their health benefits. They should be a major part of your diet. They release energy slowly which means that they keep you full for longer. Always strive to eat them in their natural state because they are better that way. Oats have zinc, iron, B vitamins, calcium, etc. They are good for the nervous system and heart health. They improve the function of the digestive tract, lower bad cholesterol, lower blood pressure, etc. You can have a mix of healthy foods in your meals to make them more interesting and appealing.