Consume a variety of real foods

Choose mostly diets with colorful foods like vegetables and fruits.
They contain different antioxidants that protect against chronic diseases.

Eat meat occasionally, and look for organic meats.
This will reduce the risk of cancers and heart diseases.

Eat mostly foods grown on healthy soils nourished by organic matter and not fertilizers.
Eating foods grown with fertilizers increases your risk of chronic diseases.

Include wild foods such as lamb’s quarter and purslane into your diet.
They contain high levels of phytochemicals that can boost your resistance level.

Consume vegetable water.
For example, the water after boiling spinach is rich in vitamins and other healthy nutrients.

Eat lots of oily fish.
Oily fish contains omega-3 fatty acids that can help prevent heart disease.

Eat sweet foods in their natural state.
For example, it is healthier to eat fresh strawberries than strawberry jams and juices.

Choose whole grains instead of white flour.
Research has suggested that people who ditch white flour for whole grains are healthier and live longer.

Include fermented foods like yogurt, soy sauce, and mushrooms into your diet.
They are probiotics and also good sources of vitamins B12.

Consume supplements and alcohol in moderation.
Note that there is currently considerable scientific evidence for the health benefits of alcohol but experts recommend not more than two drinks a day for men and one for women.