Maintain a healthy diet and get the nutrients and vitamins you need. A well-balanced nutrition plan will help you live longer, promote immunity, maintain brain health, and protect against disease, among other benefits.
1. I am a non-smoker.
2. I eat two to four servings of fruits a day (one fruit serving equals two plums).
3. I have three cups of dairy daily (one ounce of cheddar cheese is half a cup of dairy).
4. I eat no more than three to five servings of whole grains a day (one serving of grain is a slice of bread).
5. I avoid artificial sugar.
6. I avoid salty foods.
7. I avoid processed snacks.
8. I avoid soda.
9. For women, I consume no more than one alcoholic drink per day.
10. I eat lean protein like fish.
11. I eat two to three cups of vegetables a day (one serving of raw vegetables is one cup).
12. I eat nuts, seeds, and legumes.
13. For men, I consume no more than two alcoholic drinks per day.
14. I eat minimally processed complex carbs like brown rice, oatmeal, or wholegrain breads.
15. I avoid artificial trans fats.
16. I avoid avoid super-sized portions.
17. I avoid processed meats.
18. I avoid frozen meals.
19. I stay hydrated.
20. I avoid fast foods.