- High in protective antioxidants
- Support brain health and joint comfort
Aim for: ½ to 1 cup daily
5. Nuts & Seeds (Walnuts, Almonds, Chia, Flax)
- Plant-based omega-3s, magnesium, and healthy fats
- Provide fiber for steady energy and digestion
Aim for: 20–40 g (a small handful) per day
6. Greek Yogurt or Kefir
- High-quality protein plus probiotics for gut health
- Good natural calcium source for bones
Aim for: 150–250 g daily
7. Cottage Cheese
- Slow-release casein protein ideal in the evening
- Supports overnight muscle repair
Aim for: 100–200 g, especially in the evening
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