Drink 8 to 12 cups of water daily and Stay Hydrated.
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.
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.
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
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.
Include between two and four servings of fruit in your daily diet. Try to consume berries such as strawberries, raspberries, blueberries, and blackberries.
Winter Squash Consume butternut and acorn squash as well as other dark orange and green veggies such as sweet potato, cantaloupe, and mango.
As part of a low-fat diet, 25 grams of soy protein per day is recommended to help decrease cholesterol levels.
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.
Men and women aged 19 to 50 require 1000 milligrams of calcium per day, while those aged 50 and older require 1200 mg.