Drink 8–12 cups of water daily.
Three to four times a week, eat dark greens. Kale, spinach, broccoli, peppers, and brussel sprouts are good choices.
Consume whole grains twice or three times daily. Find whole wheat, rye, oatmeal, barley, amaranth, quinoa, or multigrain.
A decent fiber source has 3–4 grams per serving. A good source has 5+ grams of fiber per serving.
Bean-based meals should be eaten weekly. Beans and lentils can be added to soups, stews, casseroles, salads, and dips or eaten plain.
Fish should be eaten two to three times a week. A serving is 3–4 ounces of cooked fish. Salmon, trout, herring, bluefish, sardines, and tuna are good.