Top 10 Foods To Stay Healthy

Drink 8 to 12 cups of water daily and Stay Hydrated.

1. Water

Consume dark green veggies three to four times per week. Broccoli, peppers, Brussels sprouts, and leafy greens such as kale and spinach are excellent selections.

2. Dark Green Vegetables

Consume at least two or three servings of whole grains daily. Look for flour made from whole wheat, rye, oats, barley, amaranth, quinoa, or a multigrain blend.

3. Whole Grains

Try to have at least one bean-based dish per week. Try to incorporate legumes, such as beans and lentils, into soups, stews, casseroles, salads

4. Beans and Lentils

Try to have two to three fish servings per week. 3 to 4 ounces of cooked fish constitute a serving. Salmon, trout, herring, bluefish, sardines, and tuna are excellent options.

5. Fish

Include between two and four servings of fruit in your daily diet. Try to consume berries such as strawberries, raspberries, blueberries, and blackberries.

6. Berries

Winter Squash Consume butternut and acorn squash as well as other dark orange and green veggies such as sweet potato, cantaloupe, and mango.

7. Winter Squash

As part of a low-fat diet, 25 grams of soy protein per day is recommended to help decrease cholesterol levels. 

8. Soy

Add 1 to 2 tablespoons of ground flaxseed or other seeds to food daily, or consume a moderate amount of nuts every day, about 1/4 cup.

9. Flaxseed, Nuts and Seeds

Men and women aged 19 to 50 require 1000 milligrams of calcium per day, while those aged 50 and older require 1200 mg.

10. Organic Yogurt

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