When you look at your diet, what do you see? You must have heard the adage, “you are what you eat.” The good news is that you can change what you eat. Most diets require you to follow a strict regime with fixed portions and mealtimes. However, you don’t need to go to the extreme. Just by including the right foods in your diet, you can see a change in yourself. The secret to this is that you have a limited capacity to eat, when you add more food in your diet, some food is eliminated.

If you’re fretting over your diet, never fear, just add the right foods and see yourself transform.

Here are some foods that you must include in your diet.

  1. Fruits and vegetables

Who doesn’t like fruits and vegetables? Meat eaters. Well, not really, but if this true for you then you must start eating at least 5 servings a day. The people of Greece eat 7 servings per day and they far outlive Americans. They must be doing something right, and we can learn from them.

If you have a sweet tooth, replace desserts with fresh fruits. Your body will thank you.

Fruits and vegetables are very good sources of fiber, carbohydrates, vitamins, and minerals. They also hydrate the body. People who eat 5 portions of fruits and vegetables 5 times a day even for a month have felt the difference. They feel more energetic and light on their feet.

  1. Herbs and Spices

Substitute the salt in your food for herbs and spices. Most spices have medicinal properties. Turmeric, for example, is the best antiseptic. Cleaning open wounds with turmeric makes them heal much faster. Garlic is an antifungal and antiparasitic herb. Ginger aids digestion and increases blood circulation as well.

Herbs and spices enhance the taste of the food even more than salt. Not only taste but they are also good for parasite cleansing through natural means. Clove is a source of essential oil that gets rid of parasites too. Do you really need more reasons to change your food?

  1. Whole grains

Though whole grains are not looked upon favorably by some people, some grains are very good for the metabolism. They are a good source of fiber and protein. Oats, quinoa and brown rice are some examples of whole grains that are good for health and doctors are recommending a bowl at breakfast. Any food with fiber makes you feel full and improves digestion. Oats are a source of soluble fiber that absorbs water and adds bulk to the stool and also prevents it from being runny.

Processed grains that have their coating taken off are harmful because they don’t have as much fiber and may contain chemicals and impurities that come in contact with the food during the processing. Such grains are only rich in starch and don’t keep you feeling satiated for very long.

There’s a slight possibility that if you’re not used to a diet of whole grains, you may find it difficult to digest. Try eating a small bowl to see if you can stomach it.

  1. Lean Meat

Lean meat is very rich in protein and low in LDL and other harmful fats. It is a common belief that red meat is full of fat and cholesterol. This is only partially true. Some cuts are fatty and others are lean. When you go to buy meat, buy the lean cuts. Another option is to cut red meat altogether and put yourself on a diet of chicken and seafood.

Seafood is full of protein and minerals from the sea. Since sea creatures live in the sea all their lives, they absorb minerals from it.

  1. Legumes

Legumes are plants that produce pods with seeds inside. Though when we refer to these legumes as food, we are referring to the seeds, which are the edible part of the plants. Legumes have a high content of fiber and protein. Doctors and dieticians recommend these to vegans and vegetarians who don’t eat meat for protein.

Legumes include peas, chickpeas, soybeans, and peanuts. These are the cheapest source of proteins and are very popular in developing countries for their digestive properties. The only problem with legumes is that if you’re not used to a diet full of legumes, it might be hard to digest. Eat a small quantity to test if your body can tolerate it.

It is totally worth making small changes in your diet until you’re satisfied with it. Don’t change your diet completely suddenly because your body could feel the shock of the sudden change. Gently and slowly change your diet over the course of a few weeks. Don’t be too hard on yourself and remember that this is a lifestyle change and will take time.