Lentils and beans), nuts and whole grains (for example, unprocessed corn, millet, oats, wheat and brown rice). At least 400 g (i.e., five servings) of fruits and vegetables per day (excluding potatoes, sweet potatoes, cassava and other starchy roots). Choose fish, chicken, beans, and nuts; limit red meat and cheese; avoid bacon, sausages, and other processed meats. Eating a healthy diet isn't about strict limitations, staying slim unrealistically, or depriving yourself of the foods you love.
Rather, it's about feeling good, having more energy, improving your health, and improving your mood. Drink 8 to 12 cups of water a day. Eat dark green vegetables at least three to four times a week. Good choices include broccoli, bell peppers, Brussels sprouts, and green leafy vegetables, such as kale and spinach.
Men and women between the ages of 19 and 50 need 1000 milligrams of calcium a day and 1200 milligrams if they are 50 or older. Eat calcium-rich foods, such as fat-free or low-fat dairy products, three to four times a day.
