Top 10 foods to stay healthy | Diet plan

1. Water

Drink 8 to 12 cups of water a day.

2. Dark green vegetables

Eat dark green vegetables at least three to four times a week. Good options include broccoli, bell peppers, Brussels sprouts, and leafy greens like kale and spinach.

3. Whole grains

Eat whole grains at least two or three times a day. Look for whole wheat flour, rye, oat, barley, amaranth, quinoa, or multigrain. A good source of fiber has 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving.

4. Beans and lentils

Try to eat a bean-based meal at least once a week. Try adding legumes, including beans and lentils, to soups, stews, casseroles, salads, and dips, or eat them on their own.

5. Fish

Try to eat two to three servings of fish per week. A serving consists of 3 to 4 ounces of cooked fish. Salmon, trout, herring, bluefish, sardines, and tuna are good choices.

6. Berries

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

7. Winter squash

Eat butternut squash and acorn squash, as well as other richly pigmented dark orange and green vegetables like sweet potatoes, watermelon, and mangoes.

 8. Soy

25 grams of soy protein per day is recommended as part of a low-fat diet to help lower cholesterol. Try tofu, soy milk, edamame soybeans, tempeh, and textured vegetable protein (TVP).

9. Flaxseed, nuts, and seeds

Add 1 to 2 tablespoons of ground flaxseed or other seeds to your meals each day, or include a reasonable amount of nuts - 1/4 cup - in your daily diet.

10. Organic yogurt

Men and women ages 19 to 50 need 1,000 milligrams of calcium a day, and 1,200 milligrams if they're over 50. Eat calcium-rich foods, such as nonfat or low-fat dairy products, three to four times a day. Include an organic selection.