Three to four times a week, eat dark green veggies. Broccoli, peppers, brussel sprouts, kale, and spinach are good choices.
Whole grains twice or three times daily. Whole wheat, rye, oatmeal, barley, amaranth, quinoa. 3 to 4 grammes of fibre per serving. 5 grammes per serving is high-fiber.
At least once a week, eat beans. Add beans and lentils to soups, stews, casseroles, salads, and dips, or eat them plain.
Two to three fish servings a week is recommended. 3-4 ounces of cooked fish make up a dish. Salmon, trout, herring, bluefish, sardines, tuna are good alternatives.
Berries Eat two to four fruit servings daily. Try raspberry, blueberry, blackberry, and strawberry.
Winter Squash Eat butternut and acorn squash, as well as sweet potato, cantaloupe, and mango.
25 grammes of soy protein a day helps decrease cholesterol in a low-fat diet. Try tofu, soy milk, edamame, tempeh, and TVP (TVP).
Add 1 to 2 teaspoons of ground flaxseed or other seeds to food daily or eat 1/4 cup of nuts.
Men and women 19-50 need 1000 mg of calcium a day, and 50 and beyond need 1200 mg. Consume calcium-rich foods three to four times a day. Choose organic.
Healthy people drink 4-6 glasses daily. You can drink too much water if you have thyroid, kidney, liver, or heart problems, or if you use liquid drugs such Nsaid, opium pain medications.