Eating habits that strengthen health

When it comes to a healthy lifestyle, we often get stuck between the two thoughts of ‘stick to your diet’ and ‘binge on junk food’. According to experts, it is important to have a balance of everything, so that the body does not become dependent on one thing. So if you feel like it on the weekend, you have to do it, but then balance it out with healthy food during the week. To avoid getting sick, fill your plate with nutritious grains, seafood, beans and lentils. Here is a list of natural foods you should eat throughout the week. (Image: istock)

Green vegetables

According to experts, green vegetables should be eaten three to four times a week. Vegetables like broccoli, bell peppers, Brussels sprouts and leafy greens like kale and spinach should be part of your daily diet. (Image: istock)


Beans and lentils

You should eat lentils at least once a week. Adding legumes, such as beans and lentils, to soups, stews, casseroles, salads and sauces helps to increase energy and also provides enough protein to the body, which further speeds up the metabolism. (Image: istock)

Whole grains

It is recommended that you add whole grains to your diet at least twice a day. You can choose between whole wheat flour, rye flour, oatmeal, barley flour, amaranth flour, quinoa flour or multigrain flour. According to experts, each serving of high-fiber foods contains 3 to 4 grams of fiber that helps improve gut health and also prevent obesity. (Image: istock)


Make sure you consume two to four servings of fruit every day. You can add berries such as raspberries, blueberries, blackberries and strawberries to your diet in the form of juice, a breakfast bowl or even dessert. (Image: istock)


It is recommended to eat two to three servings of fish each week. A serving of cooked fish is 3 to 4 ounces, and you can choose from salmon, herring, or bluefish, for maximum benefit. (Image: istock)



According to studies, men and women between the ages of 19 and 50 need 1,000 mg of calcium per day, while those 50 and older need 1,200 mg. It is suggested to add 3-4 servings of low-fat or low-fat dairy products to meet daily calcium requirements. (Image: istock)

Nuts and seeds

Eat 1 to 2 tablespoons of ground flaxseed or other seeds or include 1/4 cup of nuts in your diet in the form of a breakfast bowl, shake, or smoothie every day. (Image: istock)


Finally, it is important to drink 8-12 cups of water a day. This not only keeps the body hydrated, but also flushes out toxins and keeps the intestines healthy. (Image: istock)