Apples are extremely rich in important antioxidants, flavonoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Apples also boost your energy levels, improve skin conditions, control body weight, and prevent premature aging.

Suggested quantity: 1 apple as one fruit.


Raw honey is a great antioxidant as well as an anti-inflammatory, which helps you sustain good health. Other health benefits include lowering triglycerides, improving cholesterol, and heart health. Not only does it soothe a sore throat, it also helps digestive issues, heal wounds, and is a great source of antioxidants, which help to protect your body from cell damage due to free radicals.

Suggested quantity: 1-2 tablespoons as part of your treat allowance.


Dates have an excellent nutrition profile. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber; just have them in moderation. Furthermore, the fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating. Eating dates may help improve brain function. They make a great healthy substitute for white sugar in recipes due to the nutrients, fiber, and antioxidants they provide.

Suggested quantity: 1 ounce as one fruit.


Pomegranates are great since they are a good source of antioxidants and vitamin C. In one cup of pomegranate seeds there are 7 grams of fiber! If you are interested in reducing inflammation in your body, pomegranate is an excellent addition to your diet. These delicious seeds help fight arthritis and joint pain, lower blood pressure, and help fight harmful microorganisms. Pomegranate is also rich in dietary nitrates, which have been shown to improve exercise performance.

Suggested quantity: 1 cup as one fruit.


Lychees are mainly composed of water (82%) and carbohydrates (16.5%). Lychees contain several healthy minerals, vitamins and antioxidants, such as potassium, copper, vitamin C, epicatechin, and rutin. These may help protect against heart disease, cancer, and diabetes. Lychee is a great source of dietary fiber and protein.

Suggested quantity: ½ cup.


Eating the head of the fish: The fat in a fish head is actually delicious. The meat from a fish head is more tender with a delectable fatty texture. Fish heads are also full of omega-3, a nutrient that will keep your brain and heart healthy. Plus, you’ll get a healthy dose of the powerful antioxidant vitamin A. It will protect your immune system and eye health. They contain healthy protein and are rich in vitamin A. Vitamin A is important for your immunity, and since it’s a natural antioxidant it can fight free radicals and oxidative stress. This means that your body will have an easy time fighting disease and sickness.

Star fruit is a delicious fruit. The star fruit is a decent source of several nutrients, especially fiber and vitamin C. It is an excellent source of healthy plant compounds, including quercetin, gallic acid, and epicatechin. These compounds all have powerful antioxidant properties and various health benefits. The plant compounds in star fruit have been shown to help prevent fat cell formation, reduce fatty liver, and lower cholesterol.

Suggested quantity: 1 starfruit as one fruit.

Alice Harrosh, Alice Harrosh is a Nutrition Counselor and Manager at Nutrition by Tanya, with 12 locations, including one on Main street in Queens! Alice knows that making healthy choices is not always easy, as she has been through the struggle herself. As an optimistic person, Alice’s favorite quote is: “It’s never too late to start eating better. If you have a bad morning, make it a better afternoon.” For more information on Nutrition by Tanya or the TAP (Tanya-approved products) food line, please visit  or call 844-Tanya-Diet (844-826-9234). For daily tips and inspiration, you may follow @nutritionbytanya on Instagram.