Water It is recommended to consume between 8 to 12 cups of water daily.
Dark Green Vegetables Incorporate dark green vegetables into your diet at least three to four times per week. Beneficial options include broccoli, bell peppers, Brussels sprouts, and leafy greens such as kale and spinach.
Whole Grains Aim to include whole grains in your meals at least two to three times daily. Opt for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa, or multigrain products. A good source of fiber contains 3 to 4 grams per serving, while an excellent source contains 5 or more grams per serving.
Beans and Lentils It is advisable to consume a bean-based meal at least once a week. Consider adding legumes, including beans and lentils, to soups, stews, casseroles, salads, and dips, or enjoy them on their own.
Fish Strive to include two to three servings of fish in your diet each week. A serving is defined as 3 to 4 ounces of cooked fish. Recommended varieties include salmon, trout, herring, bluefish, sardines, and tuna.
Berries Incorporate two to four servings of fruit into your daily diet, with a focus on berries such as raspberries, blueberries, blackberries, and strawberries.
Winter Squash Consume butternut and acorn squash, as well as other richly pigmented vegetables in dark orange and green hues, such as sweet potatoes, cantaloupe, and mango.
Soy A daily intake of 25 grams of soy protein is recommended as part of a low-fat diet to assist in lowering cholesterol levels. Consider incorporating tofu, soy milk, edamame, tempeh, and texturized vegetable protein (TVP) into your meals.
Flaxseed, Nuts, and Seeds Add 1 to 2 tablespoons of ground flaxseed or other seeds to your daily food intake, or include a moderate portion of nuts—approximately 1/4 cup—in your diet.
Organic Yogurt Individuals aged 19 to 50 require 1,000 milligrams of calcium daily, while those aged 50 and older need 1,200 milligrams. It is advisable to consume calcium-rich foods, such as nonfat or low-fat dairy products, three to four times a day, with an emphasis on organic options.
