TOP 10 FOODS FOR HEATH

1. 💧 Water

Drink 8–12 cups daily to stay hydrated.

2. 🥦 Dark Green Vegetables

Eat 3–4 times a week — e.g. broccoli, peppers, Brussels sprouts, kale, spinach.

3. 🌾 Whole Grains

Eat 2–3 servings daily.

Great sources: whole wheat, oatmeal, barley, quinoa.

Aim for ≥3–5g fiber per serving.

4. 🫘 Beans & Lentils

Have a bean-based meal weekly.

Add to soups, salads, or casseroles for extra plant protein and fiber.

5. 🐟 Fish

Eat 2–3 servings (3–4 oz each) weekly.

Best options: salmon, trout, herring, sardines, tuna.

6. 🍓 Berries

Include 2–4 servings of fruit daily, focusing on antioxidant-rich berries like blueberries and strawberries.

7. 🍠 Winter Squash & Similar Veggies

Choose richly colored produce like butternut squash, sweet potatoes, cantaloupe, and mango for vitamins A and C.

8. 🌱 Soy Foods

Aim for 25g soy protein daily for heart health.

Try tofu, soy milk, tempeh, edamame or TVP.

9. 🌰 flax seed, Nuts & Seeds

Add 1–2 tbsp ground seeds daily or ¼ cup nuts for omega 3s and healthy fats.

10. 🥛 Organic Yogurt (Calcium Sources)

Adults need 1000–1200 mg calcium daily.

Include low fat dairy or fortified alternatives 3–4 times a day