| 1) |
WATER |
Drink 8 to 12 cups of water daily - EVEN if you're not thirsty. (100 times better than fruit juice ...) |
| 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) |
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.
|
| 5) |
FISH |
Try to eat AT LEAST two to three servings 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 (but preferably NOT CANNED as there is sometimes some mercury contamination). |
| 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) |
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). |
| 9) |
FLAXSEED, NUTS
AND SEEDS |
Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day and/or include a moderate amount of nuts – 1/4 cup – in your daily diet. |
| 10) |
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 older. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day. Include organic choices. |