Top 10 healthy foods
1. Water
Drink water 8–12 cups of water per day.
2. Leafy, dark-green vegetables
At least three to four times a week, consume dark green veggies. Broccoli, peppers, brussel sprouts, and leafy greens like kale and spinach are all good choices.
3. Natural grains
At least twice or three times a day, consume whole grains. Opt for whole wheat, rye, oatmeal, barley, amaranth, quinoa or a multigrain when choosing your flour. 3 to 4 grammes of fibre per serving are found in a good source of fibre. An excellent source has 5 grammes or more of fibre per serving.
4. Lentils & Beans
Eat a meal with beans at least once every week. Try to include legumes, such as beans and lentils, in salads, dipping sauces, soups, stews, and casseroles.
5. Fish
Eat two to three servings of fish per 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
Add two to four fruit servings per day to your diet. Attempt to consume fruit like strawberries, raspberries, blueberries, and blackberries.
7. Winter Squash
Consume butternut and acorn squash in addition to other vegetables with intensely coloured green and orange hues, such as sweet potatoes, cantaloupe, and mango.
8. Soy
To assist in lowering cholesterol levels, a low-fat diet is advised to include 25 grammes of soy protein per day. Try tempeh, edamame beans, soy milk, tofu, and texturized vegetable protein (TVP).
9. Nuts, seeds, and flaxseed
Add 1 to 2 tablespoons of ground flaxseed or other seeds to your meals every day, or add 1/4 cup of moderately sized nuts in your diet.
10. Natural Yogurt
1000 milligrammes of calcium per day are required for men and women between the ages of 19 and 50, and 1200 milligrammes for those over 50. Three to four times a day, consume calcium-rich foods such nonfat or low-fat dairy products. incorporate organic options.
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