To be fit and healthy, you should fill your plate with green veggies three to four times each week and make broccoli, peppers, brussel sprouts, and leafy greens such as kale and spinach part of your daily diet.
You should eat whole-grain foods at least twice a day to provide your body with the required fibre. You must consume whole wheat flour, rye flour, oatmeal, barley flour, amaranth flour, quinoa flour, or multigrain flour.
You should add 1 to 2 tablespoons of ground flaxseed to your cuisine every day. You can also include 1/4 cup of nuts in your diet.
You should consume a bean-based dish at least once a week. Some best options are legumes, such as beans and lentils, soups, stews, casseroles, and salads.
You should have two to four portions of berries such as raspberries, blueberries, blackberries, and strawberries every day.
For better health, you must consume calcium-rich foods such as nonfat or low-fat dairy products three to four times each day.