food plate for vegeterians

FRUITS Fruits are great for hydration and they’re a fantastic source of fiber, potassium, and antioxidants. Apples, oranges, blueberries, and blackberries are some of the most nutritious.  Tip: Starting your day with a fruit smoothie is a great way to get your daily servings of. fruit VEGETABLES Vegetables are pretty much the healthiest foods on the planet. Some of the most nutrition-packed are kale, broccoli, spinach, and peppers. Tip: Eat the rainbow! The varying, vibrant colors in vegetables exist because of the thousands of healthful phytonutrients. BEANS AND LENTILS Beans and lentils provide a hefty dose of protein, and many are also a great source of iron. Kidney beans, split peas, and tofu (tofu is made of soybeans) are some of the best sources. Tip: Always keep an open can of beans in the refrigerator for salads and snacks. NUTS AND SEEDS Nuts and seeds are not only a great source of proteinand iron, they also support a healthy immune system. Some of the best sources are peanut butter, walnuts, almonds, and pumpkin seeds. Tip: Grab a handful of almonds as a satisfying, midday snack. GRAINS & STARCHY VEGETABLES Grains and starchy vegetables are a great source of fiber, iron, and protein. Brown rice, pasta, oatmeal, and sweet potatoes are a few of the healthiest options. Tip: Whole grains are less processed and more nutritious than refined white grains.