ISLAMABAD: A healthy and balanced diet is crucial in promoting good health and preventing various diseases. Nutrient-rich foods provide the essential vitamins, minerals, and antioxidants that the body needs to function optimally.
Additionally, a balanced diet contributes to proper digestion, energy levels, and mental health, emphasizing the importance of making nutritious food choices for a long and healthy life.
Here are the top 10 foods to include in your diet to lead an active life and enjoy good health.
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Water
Consume 8 to 12 cups of water daily to stay hydrated and support overall health.
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Dark Leafy Vegetables
Incorporate dark green vegetables into your diet three to four times a week. Options like broccoli, peppers, brussels sprouts, kale, and spinach provide essential nutrients.
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Whole Grains
Include whole grains in your diet two to three times a day. Opt for options like whole wheat flour, rye, oatmeal, barley, amaranth, quinoa, or multigrain for their fiber content.
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Beans and Lentils
Aim for at least one bean-based meal per week. Add legumes to soups, stews, casseroles, and salads, or enjoy them alone.
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Fish
Consume two to three servings of fish per week, each serving consisting of 3 to 4 ounces of cooked fish. Healthy choices include salmon, trout, herring, bluefish, sardines, and tuna.
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Berries
Include two to four servings of fruits daily, focusing on raspberries, blueberries, blackberries, and strawberries.
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Winter Squash
Incorporate butternut, acorn squash, and other dark orange and green vegetables like sweet potatoes, cantaloupe, and mango into your diet.
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Soy
Aim for 25 grams of soy protein daily as part of a low-fat diet to help lower cholesterol levels. Include sources like tofu, soy milk, edamame soybeans, tempeh, and texturized vegetable protein (TVP).
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Flaxseed, Nuts, and Seeds
Add 1 to 2 tablespoons of ground flaxseed or other seeds to your daily meals. Alternatively, include a moderate amount of nuts (1/4 cup) in your daily diet.
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Organic Yogurt
For individuals aged 19 to 50, aim for 1000 milligrams of calcium daily and 1200 milligrams if 50 or older. Consume calcium-rich foods, such as nonfat or low-fat dairy products, three to four times daily, opting for organic choices when possible.