3. Milk
Milk is very well known as being a great source of protein – and you can get most of your daily needed minerals and vitamins from milk, too.
Milk contains the calcium that is essential for bone growth, and there’s an exceptionally good reason why mammals begin their life on milk: It contains everything you need to stay alive. So, you should add milk to your diet in some form or another if you aren’t doing so already – and don’t happen to have some kind of intolerance.
(If you do, you can easily replace milk with a replacement such as soy milk). Milk is also the base for many nutritive shakes if you don’t want to use fruit juice or water, and you can make many smoothies with milk that taste as good as they are healthy. Again, if you are lactose intolerant, there are plenty of other healthy options available.