Top 10 Foods for Health

Star
Circled Dot

Water

Drink 8 to 12 cups of water daily.

Burst
Heart

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.

Burst
Heart

Whole Grains

Include whole grains 2-3x daily. Choose whole wheat, rye, oatmeal, barley, amaranth, quinoa, or multigrain. 3-4g fiber = good, 5+g = great.

Burst
Heart

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.

Burst
Heart

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.

Burst
Heart

Berries

Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries and strawberries.

Burst
Heart

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.

Burst
Heart

"Consume 25g soy protein/day for cholesterol. Options: tofu, soy milk, edamame, tempeh, TVP. Low-fat diet aid."

Burst
Heart

Soy

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.

Burst
Heart

Organic Yogurt

Adults aged 19-50 need 1000mg/day calcium, 1200mg if 50+. Consume  nonfat/low-fat dairy 3-4x daily. Opt for organic sources for better  intake.

Burst
Heart