As a Registered Dietitian, there are three things I always make sure to include when planning a meal..
Protein – including protein at most meals/snacks is an easy way to ensure you're meeting your daily protein needs, helping your body heal and build lean muscle mass. Protein also adds in satiety, helping you stay fuller, longer.
Healthy fats – nuts, seeds, olive oil, avocado – these foods also help you feel satisfied after eating. Fats slow down digestion, which also helps prevent blood sugar spikes, overall balancing blood sugar – reducing sugar crashes and cravings. Not to mention the many benefits of healthy fats on long-term health.
Fiber- whole grains, fruits, and vegetables are all a good source of fiber. These foods are rich in vitamins and minerals, while aiding in balancing blood sugar. Fiber is also a prebiotic, which is essential for a healthy gut biome.