Whole grain
Whole grains are rich in dietary fiber, which can not only promote gastrointestinal peristalsis and prevent constipation, but also control blood sugar level and reduce the risk of chronic diseases. Whole grains such as brown rice, oats and quinoa are good choices. It is recommended to consume more than 50 grams of whole grains every day, which can be eaten with fruits and vegetables or protein.
Vegetables and fruits
Fruits and vegetables are rich in vitamins, minerals and antioxidants. Vitamins A, C and E can enhance immunity, and antioxidants can scavenge free radicals in the body and delay aging. Eat at least 5 servings of fruits and vegetables every day, including 2 servings of fruits and 3 servings of vegetables.
bean
Beans are an important source of plant protein and dietary fiber. Soybeans, black beans and red beans are rich in isoflavones and can reduce the risk of heart disease and cancer. It is recommended to eat at least 2 servings of beans every week, which can be made into soup, cold salad or added to salad.
nut
Nuts are rich in unsaturated fatty acids, protein and multivitamins. Monounsaturated fatty acids in nuts can lower cholesterol and prevent cardiovascular diseases. It is recommended to eat a handful of nuts every day, which can be used as snacks or added to salads and oats.
fish
Fish is rich in high-quality protein and Omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory and immunomodulatory effects, and can protect the health of heart and brain. It is recommended to eat fish at least twice a week, and you can choose salmon, tuna and sardines.
yogurt
Yogurt is a kind of food rich in probiotics. Probiotics can improve intestinal microecological balance, enhance digestive function and enhance immunity. It is recommended to eat 1-2 cups of yogurt every day, which can be paired with fruits, nuts or honey.
green tea
Green tea is rich in tea polyphenols, which is a powerful antioxidant. Tea polyphenols can scavenge free radicals, resist aging and prevent cardiovascular diseases and cancer. It is recommended to drink 2-3 cups of green tea every day, which will help to refresh your mind and relax your body and mind.
I suggest you eat some of these healthy foods every day, with a balanced diet and proper exercise to create a healthy lifestyle. The road to health is long, but as long as you persevere, you can get a healthy body and enjoy the beauty of life.