Drink at least 8 to 12 cups of water daily.
Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, brussel sprouts and leafy greens like kale and spinach.
Whole grains should be included in your diet at least two to three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source of fiber includes 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving.
Try to eat a bean-based meal at least once a week. Try to add legumes, including beans and lentils, to soups, stews, casseroles, salads and dips or eat them plain.
Try to eat two to three serving of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines and tuna.
Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries and strawberries.
Eat butternut and acorn squash as well as other richly pigmented dark orange and green colored vegetables like sweet potato, cantaloupe and mango.
25 grams of soy protein a day is recommended as part of a low-fat diet to help lower cholesterol levels. Try tofu, soymilk, edamame soybeans, tempeh and texturized vegetable protein (TVP).
Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day or include a moderate amount of nuts — 1/4 cup — in your daily diet.
Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day. Include organic choices.
Reviewed by health care specialists at UCSF Medical Center.
This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.
Nutrition Counseling Clinic at Mount Zion
1701 Divisadero St., Fifth Floor
San Francisco, CA 94143-0310
Appointments: (415) 353-4174
Office: (415) 353-2291
Fax: (415) 353-2648