1 Beans and Lentils
Try to eat a bean-based meal at least once a week. Try to
add legumes, including beans and lentils, to soups, stews, casseroles, salads
and dips or eat them plain.
2. Dark Green Vegetables
Eat dark green vegetables at least three to four times a
week. Good options include broccoli, peppers, brussel sprouts and leafy greens
like kale and spinach.
3. Whole Grains
Eat whole grains sat least two or three times daily. Look
for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain.
A good source of fiber has 3 to 4 grams of fiber per serving. A great
source has 5 or more grams of fiber per serving,
4. Water
Drink 8 to 12 cups of water daily.
5. Fish
Try to eat two to three serving of fish a week. A serving
consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout,
herring, bluefish, sardines and tuna.
6. Berries
Include two to four servings of fruit in your diet each
day. Try to eat berries such as raspberries, blueberries, blackberries and
strawberries.
7. Winter Squash
Eat butternut and acorn squash as well as other richly
pigmented dark orange and green colored vegetables like sweet potato,
cantaloupe and mango.
8. Organic Yogurt
Men and women between 19 and 50
years of age need 1000 milligrams of calcium a day and 1200 milligrams if
50 or
9. Flaxseed, Nuts and Seeds
Add 1 to 2 tablespoons of ground flaxseed or other seeds
to food each day or include a moderate amount of nuts – 1/4 cup – in your daily
diet.
10. Soy
25 grams of soy protein a day is recommended as part of a
low-fat diet to help lower cholesterol levels. Try tofu, soy milk, edamame
soybeans, tempeh and texturized vegetable protein (TVP),
older. Eat calcium-rich foods such as nonfat or low-fat
dairy products three to four times a day. Include organic choices.
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