"Rich foods" generally mean dishes high in calories, fat (butter, cream, oils), sugar, or intense flavors, making them very filling and decadent, like creamy pastas, buttery pastries, or heavy sauces; but the term can also describe foods rich in nutrients (vitamins, minerals, antioxidants) like leafy greens, nuts, and berries, or even high-end, expensive items like caviar and truffles.
Foods such as popcorn, rice, and oatmeal are also included in the Grains Group. Grains have two subgroups: whole grains and refined grains. Whole grains have the entire grain kernel, which includes the bran, germ, and endosperm.
The best protein breakfasts feature whole foods like eggs, Greek yogurt, cottage cheese, and salmon, paired with fiber and healthy fats from sources like avocado, nuts, seeds, or whole grains for sustained energy, with popular options including scrambled eggs on whole-grain toast, yogurt parfaits, or protein smoothies, all keeping you full longer and preventing energy crashes.
Rice and grains are an excellent choice of starchy food. They give us energy, are low in fat, and good value for money. There are many types to choose from, including: all kinds of rice – such as quick-cook, arborio, basmati, long grain, brown, short grain and wild.
Rice is a main staple in more than 100 countries worldwide. [1] In some households, rice is included with more than one meal a day. This starchy high-calorie grain is generally low cost, making it accessible to all and a vital base of many diets.
Bananas, rich in potassium and fiber and low in sodium, are an important component of heart-healthy diets like DASH (Dietary Approaches to Stop Hypertension) that aims for about 4,700 mg dietary potassium daily.
Egg is rich in phosphorus, calcium, potassium, and contains moderate amounts of sodium (142 mg per 100 g of whole egg) (Table 3). It also contains all essential trace elements including copper, iron, magnesium, manganese, selenium, and zinc (Table 3), with egg yolk being the major contributor to iron and zinc supply.
The diets of the wealthy go beyond mere extravagance—they reflect a lifestyle of exclusivity, health optimization, and sustainability. From rare delicacies like caviar and truffles to personalized nutrition plans and private chef experiences, rich people invest heavily in what they eat.
Thai Cuisine. Massaman curry, a speciality in Thai cuisine that has been named the best food in the world by both foodies and international news outlets. ...
Green leafy vegetables, like spinach, kale, escarole, collards, and arugula, are the most important of all veggies to protect the brain from cognitive decline. A study showed that eating leafy greens delayed cognitive aging by 11 years. Try to consume one cup raw or a half cup cooked greens each day.
Whole-wheat toast with sliced avocado and smoked salmon. Pancakes with grated zucchini. An omelet with vegetables such as spinach, tomato and mushroom slices. Cottage cheese with berries.
Similarly, a bowl of plain Greek yogurt with berries and nuts is a balanced, nourishing breakfast. But a highly sweetened yogurt with sugary granola is closer to a dessert than a morning meal.
