7 Foods That You Should Consume For Better Health

To avoid becoming sick, fill your plate with nutritious grains, seafood, beans, and lentils. So, here’s a list of some foods that you should have throughout the week so that you may still be able to binge on the weekend on the not so healthy.

Green vegetables

Consume green veggies three to four times each week. Broccoli, peppers, Brussel sprouts, and leafy greens such as kale and spinach should be part of your daily diet.

Whole Grains

Consume whole grains at least twice a day. Look for whole wheat flour, rye flour, oatmeal, barley flour, amaranth flour, quinoa flour, or multigrain flour. Each serving of high-fiber food contains 3 to 4 grams of fiber.

Beans and Lentils

At least once a week, try to eat a bean-based dish. Add legumes, such as beans and lentils, to soups, stews, casseroles, salads, and dips, or consume them on their own.

Fish

Eat two to three servings of fish every week. A serving of cooked fish is 3 to 4 ounces. You may eat mostly local seafood with a side of salmon, herring, and bluefish.

Berries

Consume two to four portions of fruit every day. Take berries such as raspberries, blueberries, blackberries, and strawberries.

Flaxseed, Nuts and Seeds

Every day, add 1 to 2 tablespoons of ground flaxseed or other seeds to your cuisine, or include 1/4 cup of nuts in your diet.

Organic Yogurt

Men and women aged 19 to 50 require 1000 milligrams of calcium per day, while those aged 50 and over require 1200 mg. Three to four times each day, consume calcium-rich foods such as nonfat or low-fat dairy products.

Most importantly, don’t forget to drink 8-12 cups of water daily. 9ANI)