Top 10 Foods items for Health

 

Top 10 Foods for Health

 

1. Water

Drink 8 to 12 cups of water daily.

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 fibre has 3 to 4 grams of fibre per serving. A great source has 5 or more grams of fibre 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 two to three serving 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.

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 coloured 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 or include a moderate number 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 non-fat or low-fat dairy products three to four times a day. Include organic choices.