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Extra-virgin olive oil

Extra-virgin olive oil
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Because it contains a high proportion of monounsaturated fat compared with other foods, olive oil is a staple of the healthy Mediterranean-style diet.

Learn more about cooking oils: the good, the bad and the ugly.

Dried red and green lentils

Dried red and green lentils
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These fibre-rich legumes are full of protein and don’t need to be soaked before cooking. Red lentils turn soft when cooked and are great for thickening soups. Green lentils hold their shape and are perfect for rice pilafs, salads and soups.

Brown rice

Brown rice
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A whole grain that has about four times more fibre and magnesium than white rice. Have you ever tried eating brown rice as part of a healthy breakfast? You totally should!

Not sure about the different types of rice? Here’s an explanation.

Low-fat granola cereal

Low-fat granola cereal
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Sprinkle it over yoghurt and add a diced apple or berries for a nutritious breakfast. Look for brands with less than three grams of fat per serving.

Check out these healthy breakfast ideas to start each day right.

Quinoa

Quinoa
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This gluten-free whole grain is a complete protein. Make quinoa salads with veggies and nuts.

Here are some tips to living the gluten-free way.

High-fibre bran cereal

High-fibre bran cereal
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Bran is one of the best sources of fibre, perfect for an energising breakfast that will keep you full all morning. Additionally, it’s been shown to lower your risk of heart disease and keep blood sugar steady to ward off cravings for sweets.

Find out which are the best foods for your heart.

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Peanut butter

Peanut butter
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A healthy unsaturated fat with protein, vitamin E and folate, peanut butter (in moderation) is a great condiment for fruit or crackers. Pair a tablespoon with an apple or spread it on a whole-wheat tortilla, add some banana slices, and roll up.

Find out which are the healthiest nuts you can eat.

Oatmeal

Oatmeal
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Studies find that people who eat oatmeal on a regular basis are more likely to maintain a stable weight and healthy cholesterol levels.  In one study of memory and concentration, oatmeal eaters performed 20 per cent better than those who had sugary cereal for breakfast. Packets make for a great, in-a-hurry breakfast.

Herbs and spices

Herbs and spices
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They put the kick in your vegetarian chilli and the yum in your omelettes. Use them lavishly to add flavour (especially in lieu of salt). Cinnamon, cayenne, cloves, nutmeg, garlic, ginger, and so many more boast amazing health benefits, including lowering inflammation and blood sugar levels.

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Source: RD.com

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