Seven foods that you should consume for better health

If you want to have a binge day on the weekend, you must be fit and healthy during the week. To avoid becoming sick, fill your plate with nutritious grains, seafood, beans, and lentils. So Here's a list of some foods that you should have throughout the week.

Green vegetables
Consume green veggies three to four times each week. Broccoli, peppers, brussel sprouts, and leafy greens such as kale and spinach should be part of your daily diet.

Whole Grains
Consume whole grains at least twice a day. Look for whole wheat flour, rye flour, oatmeal, barley flour, amaranth flour, quinoa flour, or a multigrain flour. Each serving of a high-fiber food contains 3 to 4 grams of fibre.

Beans and Lentils
At least once a week, try to eat a bean-based dish. Add legumes, such as beans and lentils, to soups, stews, casseroles, salads, and dips, or consume them on their own.

Fish
Eat two to three servings of fish every week. A serving of cooked fish is 3 to 4 ounces. You may eat mostly local seafood with a side of salmon, herring, and bluefish.

Berries
Consume two to four portions of fruit every day. Take berries such as raspberries, blueberries, blackberries, and strawberries.

Flaxseed, Nuts and Seeds
Every day, add 1 to 2 tablespoons of ground flaxseed or other seeds to your cuisine, or include 1/4 cup of nuts in your diet.

Organic Yogurt
Men and women aged 19 to 50 require 1000 milligrammes of calcium per day, while those aged 50 and over require 1200 mg. Three to four times each day, consume calcium-rich foods such as nonfat or low-fat dairy products.

Most importantly, don't forget to drink 8-12 cups of water daily. Remember, food should be enjoyed. And to achieve that, following discipline is equally important.