Fruits and Vegetables

• Eat from five to nine servings of fresh fruits and vegetables every day. Fresh produce is filled with vitamins, minerals and fiber. They possess phytochemicals, which help stave off diseases. Choose the brightest color vegetables and fruit to eat for maximum nutrition.
  
  

Protein

• Eat fatty fish such as salmon, trout, tuna and sardines, as they are rich in omega-3 fatty acids. Include in your diet skinless chicken breasts and turkey, which have beneficial amino acids. Vegetarian protein is filled with vitamins and minerals, so cook up some lentil or bean soup with assorted vegetables. Make an egg white omelet with one yoke and fresh vegetables for a healthy protein meal.
  
  

Fiber and Healthy Fat

• Eat a diet rich in fiber that includes whole-grain bread, pasta and cereals. Consume at least 25 grams of fiber a day, according to holisticonline.com. Limit your saturated fats and replace them with healthy fats, such as olive oil, flax seed oil or walnut oil. Snack on a variety of nuts that are rich in essential fatty acids.
  
  

Beverages

• Stay hydrated by drinking eight to 10 glasses of water per day. Your need for water is continuous, as it is not stored in the body. Drink green tea hot or cold as you desire, as it is rich in an antioxidant called catechin, which can help increase your immunity.
  
  

Foods to Avoid

• Sugar and white flour contain little, if any, nutrition. According to Dr. Robert McCracken, an anthropologist from the University of California-Los Angeles, sugar can be responsible for some forms of diabetes, heart disease, stroke and some types of cancer. Cleveland Clinic also suggests limiting dairy products, especially those high in fat, and avoiding all fried foods.