There are plenty of small, positive ways to improve the diet, including:
- swapping soft drinks for water and herbal tea
- eating no meat for at least 1 day a week
- ensuring that produce makes up about 50 percent of each meal
- swapping cow’s milk for plant-based milk
- eating whole fruits instead of drinking juices, which contain less fiber and often include added sugar
- avoiding processed meats, which are high in salt and may increase the risk of colon cancer.
- eating more lean protein, which can be found in eggs, tofu, fish, and nuts
A person may also benefit from taking a cooking class, and learning how to incorporate more vegetables into meals.
A doctor or dietitian can also provide tips on eating a more healthful diet.
A diet with adequate calcium and Magnesium is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing osteoporosis and osteoarthritis later in life.
The following foods are rich in calcium:
- low-fat dairy products
- broccoli
- cauliflower
- cabbage
- canned fish with bones
- tofu
- legumes
Also, many cereals and plant-based milks are fortified with calcium.
Magnesium is abundant in many foods, and the best sources are leafy green vegetables, nuts, seeds, and whole grains.
