The essentials for living your best life.
The essentials for living your best life.
Black rice is rich in anthocyanins, iron, fiber, magnesium, and potassium, which may support heart health, blood sugar control, digestion, and eye health. It is also gluten-free and lower on the glycemic index than many other rice varieties, making it a practical choice for several diets.
Essential Concepts
Anthocyanins, fiber, iron, magnesium, potassium, gluten-free, low glycemic index, heart, blood sugar, digestion, eyes
Essential Concepts
Cottage cheese is a high-protein, low-calorie dairy food that can support muscle maintenance, satiety, and weight control. It also provides calcium, vitamin B12, selenium, and phosphorus, though sodium and fat vary by brand, so the label matters.
Chayote squash is a mild, crisp gourd that brings fiber, folate, vitamin C, potassium, and antioxidants to the table. Its nutrients support digestion, blood sugar control, heart health, and weight management, and it works well raw, roasted, or simmered in soups and stews.
Essential Concepts
Fiber, folate, vitamin C, potassium
Supports digestion, blood sugar, heart health
Low calorie, versatile in cooking
Lentils give older adults a low-cost source of protein, fiber, iron, and folate that supports muscle maintenance, digestion, and blood health. They are gluten-free, easy to cook, and fit well in soups, salads, and stews.
Essential Concepts: Protein, fiber, iron, folate; supports muscle, digestion, blood health; gluten-free; easy to prepare.