Low-Glycemic Carbohydrates

e.g. oats, legumes, berries, whole grains

Soluble Fibre Sources

e.g. oats, beans, lentils, apples, citrus fruits

Healthy Fats

e.g. olive oil, avocado, nuts, seeds

Omega-3 Rich Foods

e.g. salmon, sardines, anchovies, flaxseeds

Plant-Based Proteins

e.g. legumes, lentils, tofu

Refined Carbohydrates

e.g. white bread, pastries, sugary drinks

Ultra-Processed Foods

Packaged Snacks, Fast Food, Convenience foods

Trans Fats and Heavily Processed Fats

e.g. fried foods, margarine

Excess Saturated Fats

e.g. high intake of fatty cuts of meat, processed meats

Alcohol

especially in higher amounts