Fruits and berries are among the most popular health foods in the world, apples. Apples are high in fiber, vitamin C and numerous antioxidants. Drink 8 to 12 cups of water a day. Eat dark green vegetables at least three or four times a week.
Some good choices include broccoli, bell peppers, Brussels sprouts, and leafy greens such as kale and spinach. Eat whole grains at least two or three times a day. Look for whole wheat, rye, oats, barley, amaranth, quinoa, or multigrain flour. A good source of fiber has 3 to 4 grams of fiber per serving.
A good source has 5 or more grams of fiber per serving. Try to eat a bean-based meal at least once a week. Try adding legumes, such as beans and lentils, to soups, stews, salads and sauces, or eat them alone. Try to eat two or three servings of fish a week.
One serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, oily fish, sardines and tuna. Include two to four servings of fruit in your diet each day. Try eating berries such as raspberries, blueberries, blackberries, and strawberries.
Men and women between 19 and 50 years old need 1000 milligrams of calcium a day and 1200 milligrams if they are 50 years or older. Eat calcium-rich foods, such as low-fat or low-fat dairy products, three to four times a day. Check out this list of calcium-rich foods. You'll find a breakdown of the calcium content in various vegetables, fruits, nuts, legumes, grains, fish, and more.
Soy contains isoflavones, genistein and diadzen, which are not found in any other food and have been shown to lower blood cholesterol and slow bone loss. True to its name, watermelon is stirred with 90 percent water. That means tons of soft drinks for just 50 calories per cup. Sauerkraut isn't just for sausages; this lacto-fermented cabbage, which contains natural compounds, may have powerful properties to fight cancer and slim the abdomen.
It's a natural diuretic, so asparagus, which contains less than 5 grams of sugar per serving, can help relieve swelling and other unpleasant sensations. Ironically, cinnamon, the hot spice that gives added flavor to sugary baked goods (or perhaps nature's way of giving us a little slack) can help control blood sugar and prevent diabetes. Although small, kiwis contain a significant amount of actinidin, a natural enzyme that helps facilitate digestion by breaking down proteins in the body. Most cheeses are naturally very low in sugar due to the fermentation process that produces them, and Parmesan cheese has the added benefit of reducing sugar cravings that cause abdominal bloating.
Naturally gluten-free, amaranth is richer in muscle-building proteins than wheat and brown rice, with more than 9 grams per cup and also surprisingly high in other nutrients, such as calcium and fiber. According to a study published in the Natural Medicine Journal, participants were divided into two groups and both ate a variety of foods, including bagels, muffins and rolls.
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