Asked for female, 28years old from Pune
Hi, follow these guidelines. For more info, you can contact me privately!
fruits and vegetables – eating fruits and vegetables can help prevent heart disease and strokes. Eating them might also help prevent certain types of cancers. Try to eat fruits and vegetables at each meal and for snacks. If you don't have fresh fruits and vegetables, you can eat frozen or canned ones instead. Doctors recommend eating at least 2 1/2 servings of vegetables and 2 servings of fruits each day.
●foods with fiber – eating foods with a lot of fiber can help prevent heart disease and strokes. If you have type 2 diabetes, it can also help control your blood sugar. Foods that have a lot of fiber include vegetables, fruits, beans, nuts, oatmeal, and some breads and cereals. You can tell how much fiber is in a food by reading the nutrition label. Doctors recommend eating 25 to 36 grams of fiber each day.
●foods with folate (also called folic acid) – folate is a vitamin that is important for pregnant women, as it helps prevent certain birth defects. All women who could get pregnant should take folic acid, whether or not they are actively trying to get pregnant. Folate is found in many breakfast cereals, oranges, orange juice, and green leafy vegetables.
●foods with calcium and vitamin d – babies, children, and adults need calcium and vitamin d to help keep their bones strong. Adults also need calcium and vitamin d to help prevent osteoporosis. Osteoporosis is a condition that causes bones to get thin and break more easily than usual. Different foods and drinks have calcium and vitamin d in them. People who don't get enough calcium and vitamin d in their diet might need to take a supplement. Supplements are pills, capsules, liquids, or tablets that have nutrients in them.
●foods with protein – protein helps your muscles stay strong. Healthy foods with a lot of protein include chicken, fish, eggs, beans, nuts, and soy products.