1. Drink of water 8 to 12 glasses of water each day.
2. Deep Green Produce
Consume dark green veggies three or four times a week minimum. Broccoli, peppers, brussels sprouts, and leafy greens like spinach and kale are all excellent choices.
3. Complete Grains
Consume whole grains two or three times a day, minimum. Search for multigrains, rye, oatmeal, barley, amaranth, quinoa, and whole wheat flour. 3 to 4 grams of fiber per serving are found in a good source of fiber. A serving of fiber from a good source has five grams or more.
4. Lentils & Beans
Make an effort to have a bean-based meal once a week or more. Try eating or adding legumes—including beans and lentils—to casseroles, salads, dips, stews, and soups.
5. Fish
Eat two or three servings of fish every week, if possible. Three to four ounces of cooked fish make up a dish. Salmon, trout, herring, bluefish, sardines, and tuna are all excellent options.
6. Berries Aim for two to four servings of fruit every day in your diet. Make an effort to consume berries including strawberries, raspberries, blueberries, and blackberries.
7. Winter Squash Consume vividly pigmented dark orange and green veggies such as sweet potatoes, cantaloupe, and mango, along with butternut and acorn squash.
8. Soy
It is advised to include 25 grams of soy protein per day in a low-fat diet to help decrease cholesterol. Try tempeh, edamame soybeans, tofu, soy milk, and texturized vegetable protein (TVP).
9. Add the flaxseed, nuts, and seeds.
10. Organic Yogurt
Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day. Include organic choice
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