Land suggests getting a variety in the colors of the fruits and vegetables because different colors provide different health benefits. (Did you know greens are loaded with calcium, magnesium, iron, potassium, zinc and more?)
Land says to avoid fruit juices, which contain up to 10 teaspoons of sugar per cup, canned fruit, fried veggies and things with dressing or sauces.
2. Drink water.
Water makes up about 75 percent of our bodies, Land says, and helps our bodies flush our systems of waste products and toxins. If you’re tired, have low energy or frequently get headaches, it could be because you’re dehydrated, he says.
Caffeinated beverages cause the body to lose water, which fresh fruits and vegetables help with hydration.
Land suggests a minimum of 12 cups per day.
3. Eat healthy carbs and whole grains.
Healthy carbs — which digest slowly and help you stay full longer — include whole grains, beans, fruits and vegetables, according to Land. They also help insulin levels stay stable.
Unhealthy carbs — which digest quickly and cause spikes in blood sugar levels and energy — include white flour, refined sugar and white rice.
Land suggests including a variety of whole grains in your diet, and trying to mix in whole grains little by little as you transition from something like white to whole wheat pasta.
4. Eat fiber.
Dietary fiber is found in plant foods — fruit, veggies and whole grains — and is important in maintaining a healthy digestive system, according to Land. It helps you feel full faster and for a longer amount of time, and also helps keep your blood sugar stable. A healthy diet contains approximately 20 to 30 grams of fiber a day.
5. Enjoy healthy fats and avoid unhealthy ones.
Newsflash — fats aren’t bad. At least, not all of them. According to Land. Your body needs healthy fat to nourish your brain, heart and cells, as well as your hair, skin and nails.