- Hydration
Consume 8 to 12 cups of water daily to stay properly hydrated. - Leafy greens
Incorporate dark green vegetables into your diet at least three to four times per week. Opt for nutrient-rich options like broccoli, peppers, Brussels sprouts, kale, and spinach. - Whole grains
Include whole grains in your meals two to three times daily. Look for options like whole wheat flour, rye, oatmeal, barley, amaranth, quinoa, or multigrain products. Aim for foods with a good source of fiber, containing 3 to 4 grams per serving, or choose those with 5 or more grams for a great source. - Legumes
Integrate beans and lentils into your diet at least once a week. Add them to soups, stews, salads, dips, or enjoy them as standalone dishes. - Seafood
Incorporate two to three servings of fish into your weekly meals. Opt for varieties like salmon, trout, herring, bluefish, sardines, and tuna, with a serving size of 3 to 4 ounces of cooked fish per meal. - Berries
Include two to four servings of fruit daily, with a focus on berries such as raspberries, blueberries, blackberries, and strawberries. - Colorful vegetables
Incorporate winter squash, sweet potatoes, cantaloupe, and mango, along with other dark orange and green colored vegetables, into your diet for added nutritional benefits. - Soy products
Consume 25 grams of soy protein per day as part of a low-fat diet to help manage cholesterol levels. Incorporate tofu, soy milk, edamame, tempeh, and textured vegetable protein (TVP) into your meals. - Healthy fats and seeds
Add 1 to 2 tablespoons of ground flaxseed or other seeds to your meals each day, or enjoy a moderate amount of nuts, about 1/4 cup, as part of your daily diet. - Calcium-rich yogurt
Include organic yogurt in your diet to meet your daily calcium needs. Men and women between 19 and 50 years old should aim for 1000 milligrams of calcium daily, while those 50 or older should aim for 1200 milligrams. Choose nonfat or low-fat dairy options three to four times a day.
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