Scientific research has shown that eating a diet high in fruits and vegetables has a number of positive effects on your health, including lowering your risk of developing certain chronic diseases and maintaining good physical health. Making significant dietary adjustments, though, can occasionally seem very overwhelming.


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Eat smaller meals  throughout the day,

To jump-start, your day, eat a healthy breakfast that includes protein, healthy fats, and fiber. Numerous studies have shown that eating breakfast can improve memory and focus as well as lower your risk of heart disease, obesity, and diabetes.


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Include more fiber

Just a little bit more than one-third of your diet should consist of starchy carbohydrates. Potatoes, bread, rice, pasta, and cereals are among them. Select products with more fiber or whole grain content, including wholewheat pasta, brown rice, or potatoes that still have their skins on.


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Increase your fish intake

To have a lot of vitamins and minerals, fishes are a wonderful source of protein. Try to eat at least two meals of fish every week, at least one of which should be oily. Omega-3 fats, which are abundant in oily fish and may help reduce heart disease.