Stay hydrated with 8-12 cups of water daily for optimal health and well-being
Boost your health by eating dark green veggies 3-4 times a week. Try broccoli, peppers, brussel sprouts, kale, and spinach.
Include whole grains 2-3 times daily for fiber-rich nutrition. Choose whole wheat, rye, oatmeal, barley, amaranth, quinoa, or multigrain options.
Incorporate beans into meals weekly for a plant-based boost. Add them to soups, stews, salads, or enjoy them on their own for a nutritious choice.
Enjoy fish 2-3 times/week for a healthy diet. Opt for salmon, trout, herring, bluefish, sardines, or tuna. Each serving: 3-4 oz of cooked fish.
Include 2-4 daily fruit servings. Opt for berries like raspberries, blueberries, blackberries, and strawberries for a healthy diet.
Eat dark orange and green veggies: butternut squash, acorn squash, sweet potato, cantaloupe, and mango for a nutritious diet.
Lower cholesterol with 25g soy protein daily. Try tofu, soy milk, edamame, tempeh, and TVP in a low-fat diet.
Add 1-2 tbsp ground flaxseed or seeds daily. Include 1/4 cup nuts in your diet for added health benefits.
Adults aged 19-50 need 1000mg calcium/day, 1200mg if 50+. Consume nonfat/low-fat organic dairy 3-4 times daily for calcium-rich diet.