Enjoy every bit of it and make your mealtime a pleasant and fun-filled experience. Only just dont overeat and maintain a healthy and balanced diet with the following 10 major food sources for a healthy mind and body.

Whole Grain

Whole Grain cereals are much richer in nutrition than processed flour, as they retain the natural texture, fiber and nutrients like Vitamin B and other minerals which are lost in the refining process. Whole Grain, one of the central parts of a healthy diet, should be taken in a combination in order to make your diet more nutritious, such as, Wheat Kernels and Brown Rice, as they are used as a diet combination in many Asian countries.

Vegetables

Vegetables are an essential part of a healthy diet. Those who choose to become vegans, dedicate their diet to one of the healthiest food sources on the planet. And there is a good reason for that. Vegetables offer you a wide variety to choose from, incomparable to any other food source. Apart from that, vegetables are pretty much encompassing of all the nutrients required by a human body, with minerals such as Potassium. The most famous single source for Potassium is probably a banana, but did you know that you can take as much as Potassium as that from a single stalk of Broccoli? A fresh salad with one of your favorite herbs and vegetables, with a taste of Feta cheese and vinaigrette is just what you need for the vegetable portion of your healthy balanced diet, with some taste too.

Citrus

Dont we all just love even the feeling that this word stands for. One of the best gifts of nature, citrus fruits are well known to be rich sources of Vitamin C. The rich citrus juices are one of the most delicious ways to stay healthy. But if possible, try to get the citrus fruits you want to use, fresh from where they grow as that would provide their maximum nutritious value with freshness. Having grapefruit for breakfasts and with a little tinge of fresh lime with your salads at lunch, you can perfectly indulge yourself for a citrus treat that you will not be able to give up easily.

Berries

Berries also offer quite a bit of variety, so it does not really matter if you dont like one flavor or two, you still have a lot to choose from to make this highly nutritious food source a part of your diet. All types of Berries are primarily a rich source of Vitamin C, but different types also provide other nutrients. Ripe Blueberries for example are rich in Vitamin K and B6 apart from Vitamin C, and may prove very beneficial to your circulatory system. For some variety, Acai Berries are very good sources of carbohydrates, fiber, proteins and Vitamin A in a single fruit, and are also very effective for weight-loss. Another of the berries which are not so well-known is Wolfberries or Goji Berries, which is an excellent source for Calcium, Potassium, Iron, Zinc and a myriad of other vitamins, minerals and nutrients.

Legumes

Legumes are simple dry fruits, which come in a great variety and are a common part of the diet of populations all over the world and include soybeans, peas, beans and peanuts. These are excellent sources of proteins, iron and fiber for your diet. They are very easily available and a large part of them would actually be a part of your diet already. Legumes like peanuts have a wide use in different food products and are a worldwide favorite.

Salmon

Salmon is one of the most famous fish and its consumption is considered among delicacies. It is found in the Atlantic, the Pacific and the Great Lakes and it is especially in demand as a food source in North America and Japan. Salmon is a good source of the Omega-3 oil, which is very useful for the health of human brain, and Vitamin D, which make it a very healthy and nutritious addition to your diet. It is also very popular and barely anyone can say no to a menu featuring Salmon baked whole with lime.

Nuts

Nuts and Seeds include walnuts, cashew nuts, almonds, pistachios and pecans, among many others. The peanut is an overlap between legumes and nuts. They are found to be high in Omega-3 fatty acids, and are responsible for lowering cholesterol levels, especially almonds and walnuts. For all the vegetarians out there, nuts are the best source non-meat source of Omega-3. It is a part of your diet not to be ignored at all.

Lean Proteins

A healthy diet is a balanced diet, and in order to attain and retain a healthy and active body, you must take care to balance all the components of your diet. The diet of an average American contains much more proteins and fats, than the diet of people from the rest of the world. Try bringing those levels down by cutting your consumption a little on sources which you can clearly identify to be doing so. Moreover, try to replace meat protein sources with non-meat protein sources as much as you can, or in other words, take lean proteins.

Tea

Tea is the favorite beverage of those who hate lumps of fats in their body. Herbal tea is good for your digestive system, blood circulation, cholesterol levels and has a soothing effect, while regular tea keeps you fit and active through out the day. Many people start their day by taking tea. Green tea after lunch and dinner acts a very good cleanser of your digestive tract and helps cutting on fats.

Olive Oil

Olive Oil is the one of the healthiest options in edible oils. It also has a much wider use than other oil types. It can be used in your salad with a mixture of vinegar, as cooking oil, one of its primary uses, and is also used as a popular massage oil. Just take care that the temperature is not too high to let the oil remain intact from excessive cooking.

Nature has bestowed us with many gifts and we certainly have no excuse for not having a healthy body, if we make no use of them. Make those essential changes to your diet straight away, because although these rich food sources can offer all that you need, your eating habits are the main determinants of the health of your body.