5 NUTRITIOUS FOOD GROUPS

These food groups provide essentially nutrients 

And health benefits:

¹. Leafy Greens (Spinach, Kale) 🥬 

². Berries (Blueberries 🫐,                                                      Strawberries🍓)

³. Nuts and Seeds (Almonds, Chia                    Seeds) 🥜 🥜 

⁴. Fatty Fish (Salmon, Tuna) 🐠 🐟 

⁵. Sweet Potatoes 🥔 🥔 

1. LEAFY GREEN SPINACH & KALE                                                           🥬🥬 🥬

These super foods are packed with nutrients, offering numerous health benefits. Here are some key points:

Nutritional Benefits

¹. Rich in Vitamins: 

Spinach and kale are rich in vitamins A, C, and K, as well as minerals like calcium and ir

². Antioxidant Properties: 

Both contain antioxidants that help protect against cell damage and reduce inflammation.

³. High in Fiber: 

Leafy greens support healthy digestion and bowel function.

Health Benefits

¹. Supports Eye Health: 

The high vitamin A content in spinach and kale can help protect against age-related macular degeneration.

². Boosts Immune System: 

The vitamins and minerals in these greens can help support immune function.

³. May Reduce Cancer Risk: 

The antioxidants and other nutrients in spinach and kale may help reduce the risk of certain cancers.

2. BERRIES 🍒(BLUE BERRIES 🫐.                                   STRAWBERRIES 🍓)

Berries are a delicious and nutritious fruit group, packed with:

¹- Antioxidants: 

Protecting against cell damage and inflammation

²- Fiber: 

Supporting healthy digestion and bowel function

³- Vitamins and Minerals: 

Providing essential nutrients like vitamin C and potassium

SOME POPULAR BERRIES INCLUDE

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¹- Blueberries 🫐 🫐 

 High in antioxidants and potential cognitive     benefits

²- Strawberries 🍓 🍓  

Rich in vitamin C and fiber

³- Raspberries 🍒 🍒 

Packed with antioxidants and fiber

3. NUTS AND SEEDS 🥜 🥜 

Nuts and seeds are nutrient-dense foods that provide:

¹- Healthy Fats: 

Supporting heart health and satiety

²- Protein: 

Building and repairing muscles

³- Fiber: 

Promoting digestive health

⁴- Vitamins and Minerals: 

Rich in vitamin E, magnesium, and selenium

SOME POPULAR NUTS & SEEDS INCLUDE

¹- Almonds: 

High in vitamin E and magnesium

²- Chia Seeds: 

Rich in omega-3 fatty acids and fiber

³- Pumpkin Seeds: 

Good source of magnesium and zinc

⁴- Walnuts: 

High in omega-3 fatty acids and antioxidants

4. FATTY FISH 🐟 🐠 

Fatty fish are an excellent source of:

¹- Omega-3 Fatty Acids: 

Supporting heart health, brain function, and reducing inflammation

²- Protein: 

Building and repairing muscles

³- Vitamins and Minerals: 

Rich in vitamin D, selenium, and B vitamins

SOME POPULAR FATTY FISH INCLUDE

¹- Salmon: 

High in omega-3 and protein

²- Tuna: 

Rich in omega-3 and vitamin D

³- Sardines: 

Packed with omega-3, calcium, and 

vitamin D

⁴- Mackerel: 

High in omega-3 and vitamin 

5. SWEET POTATOES 🥔 🥔 

Sweet potatoes are a nutritious and versatile root vegetable, rich in:

¹- Vitamin A: 

Supporting immune function and eye health

²- Fiber: 

Promoting digestive health and satiety

³- Minerals: 

Potassium, magnesium, and iron

SWEET POTATOES CAN BE PREPARED

¹- Baked: 

With herbs and spices

²- Mashed: 

With butter and milk

³- Roasted: 

With vegetables and olive oil

⁴- Fried: 

As sweet potato fries

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These food groups into your diet can provide numerous

 health benefits and support overall well-being!

     

                

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