Eating well is one of the most important things you can do for your health. A healthy diet can help you maintain a healthy weight, reduce your risk of chronic diseases, and give you more energy.

But what exactly should you be eating? Here are eight foods every man needs to incorporate into his diet.

1. Oily Fish

Oily fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. Omega-3s have been shown to improve heart health, reduce inflammation, and even boost brain function. Aim for two to three servings of oily fish per week.

2. Berries

Blueberries, strawberries, raspberries, and blackberries are all packed with antioxidants and other nutrients that have been shown to improve brain health, reduce inflammation, and even lower the risk of certain cancers.

Add a handful of berries to your morning smoothie or oatmeal.

3. Leafy Greens

Kale, spinach, collard greens, and other leafy greens are loaded with vitamins and minerals. They’re also low in calories and high in fiber, making them great for weight loss. Aim for at least one serving of leafy greens per day.

4. Nuts

Almonds, walnuts, and pistachios are all great sources of healthy fats, protein, and fiber. They’ve also been shown to improve heart health and reduce inflammation. Just be sure to watch your portion sizes, as nuts are high in calories.

5. Whole Grains

Whole grains like brown rice, quinoa, and whole-wheat bread are packed with fiber and other nutrients. They’ve been shown to reduce the risk of heart disease, type 2 diabetes, and certain types of cancer.

Aim for at least three servings of whole grains per day.

6. Eggs

Eggs are a great source of protein and healthy fats. They’ve also been shown to improve eye health and reduce the risk of heart disease. Aim for two to three eggs per week.

7. Greek Yogurt

Greek yogurt is high in protein and low in sugar. It’s also packed with probiotics, which can improve gut health. Add a scoop of Greek yogurt to your morning smoothie or enjoy it as a snack.

8. Lean Meats

Lean meats like chicken, turkey, and lean beef are great sources of protein. They’ve also been shown to improve muscle mass and reduce the risk of chronic diseases. Aim for two to three servings of lean meats per week.