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 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 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 colored vegetables like sweet potato, cantaloupe and mango.
8.Avacado
Limited evidence suggests eating avocados can help you feel more satisfied after eating and may help prevent weight gain. They may even help improve weight loss, though research on this is limited. Eaten in reasonable amounts, avocados are a health-promoting addition to a weight-loss–friendly diet.
9. Flaxseed, Nuts and Seeds
Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day or include a moderate amount of nuts – 1/4 cup – in your daily diet.
10.Eggs
Eggs are among the most nutritious foods on the planet.They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy
11. Lean beef
Lean beef is among the best sources of protein when consumed in moderation and is loaded with highly bioavailable iron.
12. Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
13. Carrots
Carrots are a popular root vegetable. They’re extremely crunchy and loaded with nutrients such as fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits.
14.Potatoes
Potatoes are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C.They’ll also keep you full for long periods. One study analyzed 38 foods and found that boiled potatoes were by far the most filling .
15. Dark Chocolate
Dark chocolate is loaded with magnesium and is one of the most powerful sources of antioxidants.
MY DIARY SCOOP 