Willow

NutritionJune 3, 20265 min read

Foods that help fuel your body

Simple foods for energy, strength, and everyday health — the fiber, protein, healthy-fat, and high-water foods to reach for first.

  1. High-fiber foods

    Fiber helps with fullness, digestion, cholesterol, and blood sugar. Great choices:

    • Beans
    • Lentils
    • Split peas
    • Chickpeas
    • Black-eyed peas
    • Green peas
    • Edamame
    • Berries
    • Apples
    • Pears
    • Oranges
    • Avocado
    • Broccoli
    • Carrots
    • Sweet potatoes
    • Greens
    • Corn
    • Winter squash

    Budget tip: canned beans and frozen vegetables are easy, affordable, and last longer.

  2. Higher-protein plant foods

    Most fruits and vegetables are not high in protein, but some plant foods are. Best plant protein choices:

    • Beans
    • Lentils
    • Split peas
    • Chickpeas
    • Edamame
    • Green peas
    • Soybeans
    • Tofu
    • Tempeh
    • Peanut butter
    • Nuts
    • Seeds

    Easy meal idea: add beans, lentils, edamame, tofu, or peanut butter to a meal to make it more filling.

  3. Healthy fat foods

    Healthy fats help meals taste good and feel more satisfying. Make sure to find low- or no-sodium options when possible. Choose more often:

    • Avocado
    • Peanut butter
    • Almond butter
    • Walnuts
    • Almonds
    • Peanuts
    • Sunflower seeds
    • Pumpkin seeds
    • Chia seeds
    • Ground flaxseed
    • Sesame seeds
    • Olives

    Money-saving tip: peanut butter, sunflower seeds, and ground flaxseed are often lower-cost options.

  4. High-water foods

    These foods can help with hydration and add volume to meals and snacks. Great choices:

    • Watermelon
    • Cantaloupe
    • Oranges
    • Grapes
    • Berries
    • Cucumber
    • Tomatoes
    • Lettuce
    • Celery
    • Zucchini
    • Bell peppers
    • Cabbage
    • Broth-based soups

    Easy snack ideas: fruit + peanut butter, cucumber + hummus, tomatoes + beans, soup + side salad.