19 Must-Have Healthy Diet Foods to Transform Your Plate in 2025 🍽️

Imagine unlocking the secret to boundless energy, sharper focus, and a happier gut—all by simply choosing the right foods. Sounds like magic, right? Well, it’s not. It’s science, and it’s delicious! At Virtual Personal Trainer™, we’ve distilled decades of nutrition expertise and cutting-edge AI insights into this ultimate guide featuring 19 powerhouse healthy diet foods that will revolutionize how you eat in 2025 and beyond.

From antioxidant-rich berries to omega-3-packed fish, and from nutrient-dense legumes to guilt-free dark chocolate, we’ll walk you through the foods that fuel your body and mind best. Plus, we’ll bust common myths, share pro tips, and reveal how an AI-powered virtual coach can tailor these foods to your unique lifestyle. Ready to discover the foods that can truly change your life? Let’s dive in!

Key Takeaways

  • Diversity is king: Eating a wide variety of colorful fruits, vegetables, whole grains, lean proteins, nuts, and seeds ensures you get a broad spectrum of nutrients.
  • Balance your plate: Aim for half veggies, one-quarter lean protein, and one-quarter whole grains for optimal health.
  • Healthy fats matter: Incorporate sources like extra virgin olive oil, avocado, nuts, and fatty fish for heart and brain benefits.
  • Smart snacks and hydration: Choose nutrient-dense snacks like Greek yogurt, nuts, and dark chocolate, and prioritize water and herbal teas.
  • Personalization is power: Using an AI-powered virtual coach can help tailor your healthy diet foods to your goals, preferences, and lifestyle for sustainable success.

Shop Our Favorites:

Table of Contents

Quick Tips and Facts About Healthy Diet Foods

Welcome to your ultimate guide on healthy diet foods! Whether you’re a seasoned health nut or just dipping your toes into the world of nutrition, we’ve got you covered with quick, actionable tips and fascinating facts to kickstart your journey. At Virtual Personal Trainer™, our AI-powered virtual coaches have combined decades of experience to bring you the essentials.

Quick Tips to Remember ✅

  • Eat the rainbow 🌈: Aim for a variety of colorful fruits and vegetables daily to maximize nutrient intake.
  • Prioritize whole foods: Choose minimally processed foods over packaged and refined options.
  • Balance your plate: Half veggies, one-quarter protein, one-quarter whole grains is a solid rule of thumb.
  • Hydrate smartly: Water is your best friend; limit sugary drinks and excessive caffeine.
  • Healthy fats are your allies: Incorporate sources like olive oil, nuts, and fatty fish.
  • Watch portions: Even healthy foods can add up if portions are too large.

Fascinating Facts to Keep You Motivated 📊

Fact Explanation Source
Eating 5+ servings of fruits and veggies daily can reduce chronic disease risk by up to 20% Antioxidants and fiber support immune and heart health Harvard T.H. Chan
Whole grains improve digestion and lower cholesterol Rich in fiber and nutrients like B vitamins NHS
Omega-3 fatty acids from fish reduce inflammation and support brain health Found in salmon, sardines, and mackerel American Heart Association

Our Personal Trainer’s Take 💬

“I used to think healthy eating meant bland salads and boring meals. But once I started focusing on variety and quality, my energy soared, and my workouts improved dramatically. It’s about smart choices, not perfection!” — Sarah, Virtual Personal Trainer™

The Evolution of Healthy Eating: A Nutritious Journey Through Time

Healthy eating isn’t a fad; it’s a story that’s been unfolding for thousands of years. From ancient hunter-gatherers to modern-day nutrition science, understanding the roots of our food choices can inspire smarter habits today.

Ancient Diets: The Original Whole Foods

Our ancestors thrived on whole, unprocessed foods — wild fruits, nuts, lean meats, and vegetables. These diets were naturally balanced and nutrient-dense, without the sugar bombs and processed junk we see today.

The Industrial Revolution: Processed Foods Take Over

With industrialization came convenience foods loaded with salt, sugar, and unhealthy fats. This shift contributed to rising rates of obesity and chronic disease, sparking the modern health movement.

Modern Nutrition Science: Evidence-Based Eating

Today, thanks to decades of research, we know that diversity, balance, and moderation are key. Tools like the Healthy Eating Plate guide us to build plates that support longevity and vitality.

1: Top 10 Superfoods to Boost Your Healthy Diet

Superfoods are nutrient powerhouses that can elevate your diet with vitamins, minerals, antioxidants, and more. Here are our top 10 favorites, backed by science and personal trainer experience.

Superfood Key Nutrients Benefits How to Use
Blueberries Antioxidants, Vitamin C Brain health, anti-inflammatory Smoothies, snacks, salads
Kale Vitamins A, C, K, Fiber Bone health, immune support Salads, sautés, soups
Salmon Omega-3 fatty acids, Protein Heart and brain health Grilled, baked, sushi
Quinoa Protein, Fiber, Magnesium Energy, digestion Side dish, salads, bowls
Almonds Vitamin E, Magnesium, Fiber Heart health, skin, satiety Snacks, toppings, butters
Sweet Potatoes Beta-carotene, Fiber Eye health, blood sugar regulation Roasted, mashed, fries
Greek Yogurt Protein, Probiotics Gut health, muscle recovery Breakfast, dips, smoothies
Lentils Protein, Fiber, Iron Plant-based protein, digestion Soups, stews, salads
Avocado Healthy fats, Potassium Heart health, satiety Toast, salads, guacamole
Dark Chocolate Flavonoids, Antioxidants Heart health, mood booster Snacks, desserts (70%+ cocoa)

Why These? Our Trainers’ Insights

We love these superfoods because they’re versatile, nutrient-dense, and easy to incorporate into any meal. For example, Sarah swears by adding blueberries to her morning oatmeal for a natural antioxidant boost that keeps her energized through client sessions.

2: Fruits and Berries That Pack a Nutritional Punch

Fruits and berries are nature’s candy — sweet, satisfying, and loaded with vitamins, fiber, and antioxidants. Let’s break down the best picks for your healthy diet.

Top Fruit Picks and Their Benefits

  • Apples: Rich in fiber and vitamin C, great for digestion and immune support.
  • Bananas: Potassium-rich, perfect for muscle function and energy.
  • Strawberries: Low-calorie, high in vitamin C and manganese.
  • Oranges: Immune booster with vitamin C and fiber.
  • Blueberries: Antioxidant champions, great for brain health.

Pro Tips for Enjoying Fruits 🍓

  • Eat whole fruits instead of juices to maximize fiber intake.
  • Mix berries into yogurt or salads for a flavor and nutrient boost.
  • Freeze bananas for a creamy, natural ice cream alternative.

For more fruit-focused nutrition tips, check out our Diet and Nutrition articles.

3: Eggs – The Protein Powerhouse You Shouldn’t Ignore

Eggs often get a bad rap, but they’re one of the most nutrient-dense, affordable protein sources out there.

Nutritional Breakdown of Eggs (per large egg)

Nutrient Amount Benefit
Protein 6 grams Muscle repair and growth
Vitamin B12 0.6 mcg Energy metabolism
Choline 147 mg Brain health
Vitamin D 41 IU Bone and immune support
Selenium 15.4 mcg Antioxidant defense

Our Trainers’ Take on Eggs 🍳

We recommend eggs for breakfast or post-workout meals because they provide sustained energy and essential nutrients. Sarah shares, “I eat scrambled eggs with spinach and tomatoes almost every morning — it keeps me full and focused for hours.”

Cooking Tips

  • Boil, scramble, poach, or bake — eggs are incredibly versatile.
  • Pair with veggies for a nutrient-packed meal.
  • Opt for organic or free-range eggs when possible for better omega-3 content.

4: Meats and Lean Proteins for a Balanced Plate

Protein is essential for muscle repair, hormone production, and overall health. Choosing lean, unprocessed meats helps you get the benefits without excess saturated fat.

Best Lean Protein Choices

Protein Source Protein (per 3 oz) Fat Content Key Nutrients
Skinless Chicken Breast 26g Low B vitamins, selenium
Lean Beef (sirloin) 22g Moderate Iron, zinc, B12
Turkey Breast 25g Low Niacin, selenium
Pork Tenderloin 22g Low Thiamine, phosphorus

Benefits & Drawbacks

✅ Benefits: High-quality protein, essential amino acids, iron, and B vitamins.
❌ Drawbacks: Overconsumption of red and processed meats linked to heart disease; moderation is key.

Cooking Tips

  • Grill, bake, or broil to reduce added fats.
  • Avoid processed meats like sausages and deli meats for health reasons.
  • Combine with veggies and whole grains for balanced meals.

5: Nuts and Seeds – Tiny But Mighty Nutrient Bombs

Nuts and seeds are small but mighty, loaded with healthy fats, protein, fiber, vitamins, and minerals.

Nut/Seed Key Nutrients Health Benefits
Almonds Vitamin E, Magnesium, Fiber Heart health, skin, satiety
Walnuts Omega-3s, Antioxidants Brain and heart health
Chia Seeds Fiber, Calcium, Omega-3s Digestion, bone health
Flaxseeds Omega-3s, Lignans Anti-inflammatory, hormone balance
Pumpkin Seeds Zinc, Magnesium Immune support, muscle function

How to Incorporate Nuts and Seeds

  • Sprinkle on salads, oatmeal, or yogurt.
  • Use nut butters like almond or peanut butter (natural, no added sugar).
  • Add chia or flaxseeds to smoothies or baked goods.

Portion Control ⚖️

Nuts are calorie-dense, so stick to a small handful (about 1 oz) per day to avoid excess calories.

6: Vegetables – The Cornerstone of Every Healthy Meal

Vegetables are the unsung heroes of nutrition, providing fiber, vitamins, minerals, and antioxidants with very few calories.

Top Vegetables to Include Daily

  • Broccoli: Fiber, vitamins C and K, cancer-fighting compounds.
  • Spinach: Iron, calcium, vitamins A and C.
  • Carrots: Beta-carotene for eye health.
  • Bell Peppers: Vitamin C powerhouse.
  • Cauliflower: Versatile and nutrient-dense.

Tips for Maximizing Veggie Intake

  • Aim for at least half your plate to be vegetables.
  • Mix raw and cooked veggies for variety and nutrient absorption.
  • Experiment with roasting, steaming, or stir-frying for flavor.

For delicious veggie-packed recipes, visit our Home-based Workouts and Diet and Nutrition sections.

7: Fish and Seafood – Omega-3 Rich Delights for Heart Health

Fish and seafood are excellent sources of lean protein and omega-3 fatty acids, which support heart, brain, and joint health.

Best Choices for Your Healthy Diet

Fish/Seafood Omega-3 Content (per 3 oz) Key Nutrients Notes
Salmon 1,500–2,000 mg Vitamin D, Protein Wild-caught preferred
Sardines 1,000–1,500 mg Calcium, Vitamin D Canned with bones = calcium
Mackerel 1,000–1,800 mg B vitamins, Selenium Rich, oily fish
Shrimp Low Protein, Zinc Low fat, low calorie
Oysters Moderate Zinc, Iron Nutrient-dense shellfish

Our Trainers’ Advice

We recommend eating at least two servings of fish per week, including one oily fish, as per NHS guidelines.

8: Whole Grains and Their Role in Sustained Energy

Whole grains are a fantastic source of complex carbohydrates, fiber, and essential nutrients that fuel your body steadily.

Grain Fiber (per 1/2 cup cooked) Key Nutrients Benefits
Brown Rice 1.8 g Magnesium, B vitamins Heart health, digestion
Quinoa 2.8 g Protein, Magnesium Complete protein, gluten-free
Oats 4 g Beta-glucans, Iron Cholesterol-lowering, satiety
Barley 3.5 g Fiber, Selenium Blood sugar control
Whole Wheat 3.9 g Fiber, B vitamins Digestive health

Tips for Including Whole Grains

  • Swap white rice and pasta for brown or whole wheat versions.
  • Use oats for breakfast or baking.
  • Experiment with quinoa or barley in salads and soups.

9: Breads – Choosing the Best for Your Healthy Diet

Bread is a staple for many, but not all breads are created equal. Choosing wisely can make a big difference.

What to Look For in Healthy Bread

  • Whole grain or whole wheat as the first ingredient.
  • High fiber content (3+ grams per slice).
  • Minimal added sugars and preservatives.
  • Dave’s Killer Bread: Organic, high fiber, and protein-rich.
  • Ezekiel 4:9 Sprouted Grain Bread: Made from sprouted grains, higher nutrient availability.
  • Arnold Whole Grains: Widely available, good fiber content.

Our Trainers’ Bread Tips 🍞

Try to limit white bread and refined grains. Toasting whole grain bread with avocado or nut butter makes a nutrient-packed snack or breakfast.

10: Legumes – Plant-Based Protein and Fiber Heroes

Legumes like beans, lentils, and peas are excellent plant-based protein sources loaded with fiber and micronutrients.

Nutritional Benefits of Legumes

  • High in protein and fiber, supporting muscle and gut health.
  • Rich in iron, potassium, and folate.
  • Low in fat and calories, great for weight management.
  • Lentils: Soups, stews, salads.
  • Chickpeas: Hummus, curries, roasted snacks.
  • Black beans: Tacos, salads, chili.
  • Kidney beans: Chili, salads, stews.

Cooking Tips

  • Soak dried beans overnight to reduce cooking time and improve digestibility.
  • Use canned beans for convenience but rinse to reduce sodium.
  • Combine legumes with grains for a complete protein.

11: Dairy and Dairy Alternatives: Navigating Calcium and Beyond

Dairy products provide calcium, protein, and other essential nutrients, but many seek alternatives due to lactose intolerance or dietary preferences.

Dairy Options and Nutritional Profiles

Product Protein (per cup) Calcium (mg) Notes
Milk (semi-skimmed) 8 g 300 Classic calcium source
Greek Yogurt 10-15 g 150-200 Probiotics for gut health
Cheese (cheddar) 7 g (per oz) 200 High in saturated fat
Almond Milk 1 g 450 (fortified) Low calorie, plant-based
Oat Milk 2-3 g 350 (fortified) Creamy, good for baking

Our Trainers’ Recommendations

  • Choose low-fat or unsweetened versions to reduce added sugars and saturated fat.
  • Incorporate probiotic-rich yogurts like Fage or Chobani for gut health.
  • For dairy-free, try fortified almond, soy, or oat milk.

12: Healthy Fats and Oils – Fueling Your Body the Right Way

Fats are essential for hormone production, brain function, and nutrient absorption. The key is choosing the right types.

Best Healthy Fats and Oils

Fat/Oil Type Benefits Usage Tips
Extra Virgin Olive Oil Monounsaturated Heart health, antioxidants Dressings, low-heat cooking
Avocado Oil Monounsaturated High smoke point, heart health Frying, roasting
Flaxseed Oil Omega-3 Anti-inflammatory Add to salads, avoid heating
Nuts (walnuts, almonds) Poly & Mono fats Satiety, heart health Snacks, toppings
Coconut Oil Saturated fat MCTs for energy Use sparingly, baking

Caution 🚫

Avoid trans fats and limit saturated fats. Use oils like olive and avocado oil as your primary cooking fats.

13: Tubers and Root Vegetables – Nutrient-Dense Energy Sources

Tubers like potatoes and sweet potatoes provide energy and important nutrients.

Nutritional Highlights

  • Potatoes: Potassium, vitamin C, fiber (especially with skin).
  • Sweet Potatoes: Beta-carotene, fiber, vitamins A and C.
  • Beets: Folate, antioxidants, support blood flow.

Cooking Tips

  • Bake or roast tubers instead of frying.
  • Keep skins on for extra fiber and nutrients.
  • Combine with lean proteins and veggies for balanced meals.

14: Apple Cider Vinegar – Miracle Tonic or Overhyped?

Apple cider vinegar (ACV) has surged in popularity for its purported health benefits.

What the Science Says

  • Some studies suggest ACV may help regulate blood sugar levels when consumed with meals.
  • It contains acetic acid, which may aid digestion and have antimicrobial effects.
  • However, evidence is limited and more research is needed.

How to Use ACV Safely

  • Dilute 1-2 tablespoons in a glass of water before meals.
  • Use as a salad dressing or marinade.
  • Avoid undiluted consumption to protect tooth enamel.

15: Dark Chocolate – Guilt-Free Indulgence with Health Benefits

Dark chocolate (70% cocoa or higher) is more than a treat; it’s packed with antioxidants called flavonoids.

Health Perks

  • May improve heart health by lowering blood pressure and improving cholesterol.
  • Can enhance mood and cognitive function.
  • Provides minerals like iron, magnesium, and zinc.

Enjoying Dark Chocolate Mindfully

  • Limit to 1-2 small squares per day.
  • Choose brands like Lindt, Green & Black’s, or Ghirardelli for quality.
  • Pair with nuts or fruit for a balanced snack.

16: Hydration and Healthy Drinks to Complement Your Diet

Water is the foundation of health, but what about other drinks?

Best Choices

  • Water: Aim for 6-8 glasses daily.
  • Herbal teas: Calming and hydrating, no calories.
  • Black coffee: Antioxidants, but limit cream and sugar.
  • Infused water: Add cucumber, lemon, or mint for flavor.

Drinks to Limit or Avoid

  • Sugary sodas and energy drinks.
  • Excessive alcohol intake.
  • High-calorie coffee drinks.

17: Smart Grocery Shopping Tips for Healthy Diet Foods

Shopping smart sets you up for success in healthy eating.

Our Top Tips

  • Shop the perimeter of the store where fresh produce, meats, and dairy live.
  • Read labels carefully — watch for added sugars, sodium, and unhealthy fats.
  • Buy seasonal and local produce when possible for freshness and cost savings.
  • Plan meals ahead to avoid impulse buys.
  • Consider frozen fruits and vegetables — they’re nutrient-rich and convenient.

18: Meal Planning and Prep Strategies for a Healthy Lifestyle

Meal planning saves time, money, and keeps your diet on track.

Step-by-Step Guide

  1. Set your goals: Weight loss, muscle gain, or maintenance?
  2. Choose recipes: Focus on balanced meals with protein, carbs, and fats.
  3. Make a shopping list: Stick to it!
  4. Batch cook: Prepare staples like grains, proteins, and veggies in advance.
  5. Portion control: Use containers to pre-portion meals and snacks.
  6. Stay flexible: Allow room for treats and social meals.

19: Debunking Common Myths About Healthy Diet Foods

Let’s bust some myths that might be holding you back!

  • Myth: Carbs make you fat.
    Fact: Quality and quantity matter; whole grains fuel your body efficiently.
  • Myth: Fat is bad for you.
    Fact: Healthy fats are essential and support many body functions.
  • Myth: You need supplements to be healthy.
    Fact: Whole foods provide the best nutrition; supplements fill gaps only.
  • Myth: Eating healthy is expensive.
    Fact: Planning and smart shopping make healthy eating affordable.

Frequently Asked Questions About Healthy Diet Foods

Q1: How many servings of fruits and vegetables should I eat daily?
Aim for at least 5 servings, mixing colors and types for broad nutrient coverage.

Q2: Can I get enough protein on a vegetarian diet?
Absolutely! Combine legumes, nuts, seeds, dairy, and whole grains for complete proteins.

Q3: Is gluten-free healthier?
Only if you have celiac disease or gluten sensitivity. Otherwise, whole grains with gluten are nutritious.

Q4: How do I reduce sugar without feeling deprived?
Focus on whole foods, use natural sweeteners like fruit, and gradually reduce added sugars.

For more FAQs, visit our Diet and Nutrition FAQ.

The Bottom Line: Crafting Your Perfect Healthy Diet

At Virtual Personal Trainer™, we believe healthy eating is a lifestyle, not a diet. It’s about making consistent, informed choices that nourish your body and mind. Incorporate a variety of whole foods, balance your meals, and enjoy the journey!

Remember, no one food is a magic bullet. Instead, focus on the big picture: diversity, balance, and moderation. Your body will thank you with more energy, better mood, and improved health.

Ready to transform your diet and lifestyle? Dive into our Diet and Nutrition guides and let Virtual Personal Trainer™ be your AI-powered partner on this delicious journey!

Conclusion: Your Path to Vibrant Health Starts Here! 🎉

Wow, what a journey through the colorful, nutrient-packed world of healthy diet foods! We’ve unpacked everything from the power of superfoods and lean proteins to the magic of whole grains and the subtle benefits of apple cider vinegar and dark chocolate. Remember Sarah’s story? That simple shift to variety and quality transformed her energy and workouts — and it can do the same for you.

Here’s the bottom line: There’s no one-size-fits-all magic food, but a balanced plate filled with whole, minimally processed foods, plenty of veggies, quality proteins, and healthy fats will set you up for success. Pair that with smart hydration, meal planning, and a sprinkle of indulgence (hello, dark chocolate!), and you’re on the fast track to feeling fantastic.

If you’ve been wondering about supplements or quick fixes, we hope we’ve cleared that up — real food, real benefits, real results. And if you’re ready to take it to the next level, an AI-powered virtual coach from Virtual Personal Trainer™ can tailor your plan, keep you accountable, and make healthy eating feel effortless.

So, what’s next? Dive into meal prep, experiment with new recipes, and keep exploring the vibrant world of healthy foods. Your body and mind will thank you — and hey, we’ll be here cheering you on every step of the way! 💪

Ready to stock your kitchen with the best healthy diet foods? Check out these trusted brands and products:

For those who love to read and deepen their nutrition knowledge, here are some highly recommended books:

  • “How Not to Die” by Michael Greger, MD — A science-backed guide to nutrition and longevity.
  • “The Blue Zones Kitchen” by Dan Buettner — Recipes and insights from the world’s longest-lived people.
  • “The Complete Mediterranean Cookbook” by America’s Test Kitchen — Delicious, heart-healthy recipes.

Frequently Asked Questions About Healthy Diet Foods ❓

What are the top 10 healthy foods to eat for weight loss?

Great question! Weight loss thrives on nutrient-dense, satiating foods that keep you full without excess calories. Our top 10 picks include:

  1. Leafy greens (spinach, kale)
  2. Lean proteins (chicken breast, eggs)
  3. Berries (blueberries, strawberries)
  4. Whole grains (quinoa, oats)
  5. Nuts and seeds (almonds, chia seeds)
  6. Legumes (lentils, chickpeas)
  7. Cruciferous vegetables (broccoli, cauliflower)
  8. Fatty fish (salmon, sardines)
  9. Greek yogurt (high protein, probiotics)
  10. Sweet potatoes (fiber and complex carbs)

These foods balance fiber, protein, and healthy fats, which help curb hunger and boost metabolism.

How can I create a personalized healthy diet plan using an online coach?

An online coach, especially an AI-powered one like Virtual Personal Trainer™, starts by assessing your goals, dietary preferences, allergies, and lifestyle. It then crafts a tailored meal plan with portion sizes, recipes, and shopping lists. The coach adapts dynamically based on your progress and feedback, providing motivation and accountability. This personalized approach beats generic diets because it fits your unique needs and schedule.

What are some healthy snack options that can be easily incorporated into my daily routine?

Snacking smart keeps energy levels steady and prevents overeating at meals. Try these:

  • A handful of almonds or walnuts
  • Greek yogurt with fresh berries
  • Sliced veggies with hummus
  • Apple slices with natural peanut butter
  • Roasted chickpeas
  • Dark chocolate squares (70%+ cocoa)

These snacks combine protein, fiber, and healthy fats for lasting satisfaction.

Can an AI-powered virtual coach help me develop healthy eating habits and stick to my diet?

Absolutely! AI coaches analyze your habits, preferences, and challenges to provide personalized tips, reminders, and meal ideas. They can track your food intake, suggest healthier swaps, and celebrate your wins. This continuous, tailored support helps build sustainable habits rather than quick fixes.

What are the benefits of using a virtual online coach to guide my healthy diet and fitness journey?

Virtual coaches offer flexibility, personalization, and data-driven insights. You get expert guidance anytime, anywhere, without scheduling hassles. Plus, AI can process your progress and adjust plans in real-time, keeping you motivated and on track. It’s like having a personal trainer and nutritionist in your pocket!

How do I know which healthy diet foods are right for my specific nutritional needs and health goals?

Your ideal foods depend on factors like age, activity level, health conditions, and preferences. A virtual coach or registered dietitian can analyze your needs and recommend foods that optimize energy, support recovery, or manage conditions like diabetes or hypertension. Regular monitoring and adjustments ensure your diet evolves with you.

Can a virtual online coach powered by AI provide me with healthy meal planning ideas and recipes tailored to my preferences?

Yes! AI coaches use your taste preferences, dietary restrictions, and nutritional goals to suggest recipes and meal plans you’ll actually enjoy. They can also factor in time constraints and budget, making healthy eating practical and fun.

We hope this comprehensive guide lights the way to your healthiest, happiest self. Remember, the best diet is the one you can enjoy and sustain — and with a little help from Virtual Personal Trainer™, you’re never alone on this journey! 🚀

Leave a Reply

Your email address will not be published. Required fields are marked *