A varied selection of healthful foods is part of an eating regimen that supports health and weight management. Think of it like eating the rainbow by adding a variety of colours to your plate. Oranges, tomatoes, dark leafy greens, even fresh herbs, are all incredibly nutrient-dense foods. Stews and omelettes can quickly and easily get a burst of colour and nutrition by adding frozen peppers, broccoli, or onions.
Fruit
Fruits that are fresh, frozen, or canned are excellent options. Other fruits like mango, pineapple, or kiwi fruit are good alternatives to apples and bananas. Try a frozen, canned, or dry kind if fresh fruit is not in season. Be mindful that fruit in cans and on the shelf may have additional sugars or syrups.

Vegetables
Steamed or grilled vegetables can be varied.using a herb like rosemary. Using a little cooking spray, you can also sauté (panfry) veggies in a non-stick pan. You may use microwave canned or frozen vegetables for a quick side meal. Attempt to find canned vegetables without salt, butter, or cream sauces. Try a different veggie every week for diversity.

foods high in calcium
Think about low-fat and fat-free yoghurts without added sugars in addition to fat-free and low-fat milk. These are available in a range of flavours and make a terrific alternative to dessert.

Meats
If your preferred dish asks for frying fish or breaded chicken, try baking or grilling as healthier alternatives. Try substituting dry beans with the beef, if possible. For recipes, consult your friends, the internet, and periodicals.You're astonished to discover a new food you enjoy!
Warming Foods
Even if a food is heavy in calories, fat, or added sweets, you can still enjoy it. The secret is to consume them infrequently.

Here are some broad pointers regarding comfort food:

Eat them fewer times. If you typically consume these meals daily, reduce your intake to once per week or once per month.
Consume fewer calories. If a chocolate bar is one of your favourite higher-calorie foods, limit yourself to half of one.
Try a variant with fewer calories. Change how you prepare the food or use lower-calorie items. For instance, instead of using whole milk, butter, and full-fat cheese in your macaroni and cheese recipe, experiment with non-fat milk, less butter, low-fat cheese, and fresh ingredients.Just be mindful not to eat more than you normally would.
Consider your beverage
Read the nutrition labels on the goods in your basket the next time you go grocery shopping to see which ones contain the most added sugars. The quantity of added sugars in some drinks might surprise you.

The main source of added sugars in the American diet is sugary beverages. Regular soda, fruit drinks, sports drinks, energy drinks, and sweetened waters are some examples of these sweetened beverages. Sugary drinks also include the flavoured coffees we pick up on the way to work and the sweet drinks we order when dining out. At-home flavoured creamer and sugar additions to coffee and tea also count.
Ways to Reconsider Your Drink
Water (tap or unsweetened, preferably)effervescent or bottled) over sweet beverages.
More flavour please. To water, add berries, slices of lime, lemon, or cucumber.

Do you miss sodas? Pure sparkling water can be made into a delightful, low-calorie beverage by adding a splash of 100% juice.
Need assistance kicking the habit? Avoid stocking up on sugary beverages. Keep bottles or a gallon of cold water in the refrigerator instead.
Not even water will do? Prioritise consuming beverages that are nutrient-rich, such as low-fat or fat-free milk, unsweetened, fortified milk substitutes, or 100% fruit or vegetable juice. (NOTE: Avoid giving fruit or vegetable juice to infants under the age of 12 months. Juice is not necessary after the age of 12 months, but 4 ounces or less of 100% juice per day can be beneficial.in a coffee shop? Leave out the whipped cream and flavoured syrups. Request a beverage made with low-fat or fat-free milk, a drink made with an unsweetened milk substitute like soy or almond, or go back to the fundamentals with black coffee.
in a store? To choose beverages that are low in calories, added sugars, and saturated fat, read the Nutrition Facts label.
in motion? Bring a refillable water bottle with you and fill it up as you go.
Yet thirsty? Find out how to consume more water.
Keep in mind that by choosing water and oA, you can set an example for your friends and family. Remark on Energy Drinks
Energy drinks are frequently promoted as goods that boost vigour.  These goods might possibly contain additional ingredients besides sugar.