Health with These 10 Essential Foods and Habits

Hydrate with Water Aim to drink 8 to 12 cups of water daily to keep your body well-hydrated and functioning optimally.
Load Up on Dark Green Veggies Incorporate dark green vegetables into your diet three to four times a week. Opt for nutritious choices like broccoli, bell peppers, Brussels sprouts, and leafy greens such as kale and spinach.
Choose Whole Grains Consume whole grains at least two or three times a day. Look for options like whole wheat flour, rye, oatmeal, barley, amaranth, quinoa, or multigrain products. A good source of fiber provides 3 to 4 grams per serving, while an excellent source offers 5 or more grams per serving.

Embrace Beans and Lentils Incorporate a bean-based meal at least once a week. Add legumes, including beans and lentils, to your soups, stews, casseroles, salads, and dips, or enjoy them on their own.
Enjoy Fish Eat two to three servings of fish each week, with a serving size of 3 to 4 ounces of cooked fish. Excellent choices include salmon, trout, herring, bluefish, sardines, and tuna.
Indulge in Berries Add two to four servings of fruit to your daily diet, focusing on berries such as raspberries, blueberries, blackberries, and strawberries for their rich nutrient content.

Add Winter Squash Incorporate butternut and acorn squash, along with other richly pigmented dark orange and green vegetables like sweet potatoes, cantaloupe, and mango, into your meals.
Incorporate Soy Aim to consume 25 grams of soy protein daily as part of a low-fat diet to help lower cholesterol levels. Try incorporating tofu, soy milk, edamame soybeans, tempeh, and textured vegetable protein (TVP) into your meals.
Include Flaxseed, Nuts, and Seeds Add 1 to 2 tablespoons of ground flaxseed or other seeds to your food daily, or include a moderate amount of nuts—1/4 cup—in your diet.
Opt for Organic Yogurt Adults aged 19 to 50 need 1000 milligrams of calcium daily, and those over 50 require 1200 milligrams. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day, and choose organic options when possible.

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