Fruits and veggies are an essential component of any healthy lifestyle. We hear all the time that certain foods boost our immune systems, burn fat, help our metabolism and more – but why are these foods exceptionally good for you, and how can you incorporate them into your diet. Our Livea Registered Dietitians want to demystify the power of these “super” foods and veggies so you know exactly how they’re helping you lose weight and maintain your health!


Almonds have a high level of monounsaturated fats, which actually protect against heart disease, unlike saturated and trans fats! They also contain potassium, which helps maintain proper muscle function, and protein, which means they’re great for your heart!

Serving Size: ½ oz, or about 10 whole almonds

How to incorporate into your diet: Make almonds your optional snack to keep hunger at bay throughout the day!

Green Tea

Green tea is full of antioxidants called catechins that scavenge for free radicals that can damage DNA and contribute to cancer and blood clots.

Serving Size: 1 infuser, 8 fluid oz tea, or 2 grams matcha


Not only is salmon a great source of protein, it’s also full of heart-healthy Omega-3 fatty acids and iron!

Serving Size: 6 oz raw, 5 oz cooked


Spinach is an excellent source of several vitamins such as Vitamin K, which helps blood coagulate and binds calcium to bones, Vitamin C, which boosts the immune system and acts as an antioxidant, and Vitamin A, which also boosts the immune system and helps maintain good vision. It also contains lutein, which is a carotenoid that helps prevent macular degeneration and cataracts!

Serving Size: 1 cup raw, ½ cup cooked

Spaghetti Squash

This veggie is full of Vitamin C, which helps nourish the growth of body proteins and protects against free radicals, and Vitamin B-6, which boosts your metabolism. It also contains several key minerals, such as potassium and calcium. Potassium helps maintain proper muscle function, and it also acts as an electrolyte to maintain fluid balance in the body. Calcium helps maintain proper bone growth and function.

Serving Size: ½ cup

We hope you enjoy these food and recipe recommendations! If you are looking to start your weight-loss journey with the help of Livea’s one-on-one nutritional support, call 1-855-GoLivea today!