Weekly healthy food list template: 2 servings of fish (preferably blue) per week, non-starchy vegetables (such as potatoes), portion control of meat, white meat and lean red meat, 5 servings of fruit and vegetables a day, snack 2 to 3 servings of fruit a day and eat 2 servings of vegetables with the main meal. Another great way to get protein is through fish, specifically farmed Chilean salmon. People often avoid fish because they're concerned about mercury and contaminants, Avena says, but there's no need to be afraid. He specifies that Chilean farmed salmon is an excellent way to ensure that you are consuming omega-3 fatty acids, which are important for brain health.
In addition, it contains vitamins B and D, which are important for our immune and nervous systems. We've made salmon simple and versatile in these more than 21 best healthy salmon recipes for weight loss. Choose whole-grain breads that contain at least 3 to 4 grams of fiber and have fewer than 100 calories per slice. If you buy juice, make sure it's 100% fruit juice and not a juice-based drink.
Next, Avena and Graham give you instructions on what you should include on your shopping list to stock your kitchen with healthy options so you can prepare delicious meals throughout the week.