Building and sustaining a healthy diet begins with the foods you keep on hand. Mairlyn Smith is sharing her pantry and refrigerator must-haves to get you on track.

My eating style is based on several health principles. Here they are:

Fruits and veggies

These should be a big part of your plate. A rule to in a habit of is to fill half of your plate with these nutrient-dense, disease-fighting health heroes:

Leafy greens: the darker the leaf the better. Kale, spinach, bok choy, and collards are all rich sources of Vitamin K which is important for bone development and heart function

Mushrooms: all types of mushrooms are immune supporters and the only vegetable that is a source of Vitamin D

Onions and garlic: both of these are great sources to support your immune system

Cruciferous veggies: broccoli, cabbage, cauliflower and Brussels sprouts are the antioxidants in this family of veggies and can help reduce your chances of developing cancer

Beta carotene-rich fruit and veggies: carrots, squash, sweet potato are a great source. These antioxidants reduce your risk of developing cancer by neutralizing free radicals.

Berries: are antioxidant-rich and can help neutralize cell-damaging free radicals which age your body.

Healthy Fats

Fatty fish: salmon, avocados, EVO, canola oil and sardines help reduce the risk of age-related cognitive decline.

Gut Health

Fermented foods: yogurt, kefir, sauerkraut, miso, buttermilk, kimchi, tempeh, apple cider vinegar are all immune supporters and gut health supporters.

Heart Health 

Flaxseed: these are a great source of fibre plus they are important for gut health and they are heart-healthy.

Whole grains rich in beta-glucans: barley and oats lower your risk of developing heart disease.

Nuts: all nuts are heart-friendly fats and include vitamins, minerals and fibre.

Fibre

Pulse family: beans, chickpeas, split peas, soy and lentils have sources of fibre, vitamins, minerals, antioxidants, diabetes-friendly and help maintain an even keel on your insulin levels.