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Brown rice
Brown rice is full of fiber, which means it keeps you fuller for longer, and whilst containing fewer calories than regular long grain or white rice varieties.

Try this: Ginger Brown Rice with Carrots

Chicken
We’re pretty sure you already know all this, but we’re still going to tell you anyway. Chicken contains healthy fats, is low in calories, and is a great source of protein, which is good for people who are very active, or want to feel fuller on fewer calories.

Try this: Chicken and green beans with a garlic ginger pan sauce

Fish
Ever heard of omega 3 fatty acids? You’ll find a lot of them in fish. Why is this important? Well omega-3 fatty acids have been linked to lower levels of depression, reduced risk of heart disease and reduced symptoms of ADHD. Who doesn’t want all those things?

Try this: Halibut ceviche with tomato and cucumber

Broccoli/Spinach
We don’t like throwing the word ‘superfood’ around all too often, but when it comes to broccoli and spinach it’s necessary. Spinach is rich in antioxidants, which are good for heart health, lowering risk of infections and even in some cases developing risks of certain cancers. On top of that, 100 g of spinach contains 187% of the daily recommendation for Vitamin A, which is important for a healthy immune system and maintaining healthy function of the heart, kidney and lungs. Broccoli contains a lot of the same benefits of spinach, but contains less Vitamin A, and more Vitamin C; an incredible 148% of the daily recommendation as a matter of fact. Did we mention that both of these are good sources of fiber while still being low-calorie and low-carb?

Try this: Spinach pasta with roasted broccoli and bell pepper

Cottage cheese
Cottage cheese is a cheese with one of the lowest levels of fat. It’s a great source of protein, can be eaten in or with pretty much anything (in pancakes, in a salad), and is low in calories.

Try this: Almond freezer protein balls

Nuts
We always have a couple bowls of these lying around the office. They’re the perfect snack, a good source of healthy fat, and high in protein. They’re also incredibly versatile, you can make them into butters, cheeses, milks; use them as crusts on meat, or use them to add a little texture to a salad.

Try this: Five minute cashew sauce

Oats
Oats are naturally gluten-free (although a lot tend to be processed in factories where gluten is processed so watch out for that), full of fiber, and if you need flour you can just blend them down (best thing ever for gluten-free pancakes or cakes if you can’t eat nuts).

Try this: Baked oat-crusted cod fillets

Eggs
Low-cal, low-carb, low-fat, high-protein, rich in Vitamins D, B6 and B12, and iron, zinc and copper, eggs are the bomb. They can also be eaten for breakfast, lunch, dinner or as a snack. You can have them on toast, on their own, poached, boiled, fried, in an omelette,or in a stir-fry. The possibilities are endless.

Try this: Charred ago and eggs

Sweet potato
We’ve been reading for a while that sweet potato toast is the new avocado toast, and even though we’ve yet to try it ourselves, we fully believe in it. If sweet potato fries are great, why wouldn’t sweet potato toast be awesome? Aside from it’s versatility, we also love sweet potatoes for their extremely high Vitamin A content, low fat levels and good fiber content. They’re also lower in calories than their non-sweet counterparts, which is nice.

Try this: Mediterranean baked sweet potatoes

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With Lifesum, tracking your healthy habits (and the not so healthy ones) becomes a breeze. We’ll help you pick the right food, and eat the right portion sizes, to reach your personal health goals.

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