Everyone needs a balanced diet to keep him healthy and fit. It looks every day we wake up to a new food that will change our life. The question is that, what is best for us? What we eat every day that keeps us healthy.  Experts say that there are a variety of foods that everyone should eat every day. This consists of a variety of protein, vegetables, nuts and olive oil. All these help people to maintain health and decrease risk of chronic diseases. Most of the people eat same food every week. But a person should use two week rotate diet plan so that he would get a variety of protein and a wide range of nutrients.

Here are guidelines that will give you a healthy diet plan. Use this guideline to build your own food plan based on your age and gender.

Fruits and Vegetables

Vegetables contain a large number of nutrient and protein that is beneficial for health. It also contains some useful compound called glucosinolates. It regulates cell and genes. It may protect from cancer and alimentary tract. This compound may be beneficial for treatment of metabolic syndrome. Leafy green vegetables contain sulfur compound and a lot of antioxidants. It can help to lower cholesterol. Eating a variety of colorful vegetables and fruits everyday helps absorption of wide range of phytonutrients. Eat fruits instead of fruit juices.

Here is a list of vegetables that people can eat every day.

  • Cabbage
  • Radish
  • Carrot
  • Cauliflower
  • Brussels sprouts
  • Broccoli
  • Broccoli sprouts
  • Spinach
  • Kale
  • Beets

Lean Protein

Everyone needs protein for healthy muscle growth. If we   eat protein in every meal, it can help blood sugar level. When we eat carbohydrates, it may cause spikes. So eat protein may helps us to avoid such type of spikes. Protein can help to maintain energy level. The question is that how much we need protein? It depends on gender, age, weight and an activity that a person does. Protein based things:

  • Chicken Breast
  • Peanut butter
  • Eggs
  • Soy bean burger patty
  • Salmon steak
  • Meat
  • Fish


People who eat nuts every week had a lower risk of heart disease. Eating nuts has fewer effects on body weight. Nuts contain of useful minerals such as calcium, zinc and magnesium. Some people cannot use nuts because of an allergy. Such type of people can use unflavored and plain nuts because these are also full of minerals .Almonds are full of vitamin E.


Eating up berries may help people to attain some nutrients. Eating blue berries, raspberries and black berries can provide a lot of vitamins such as vitamin C and phytochemicals. Berries contain some compounds like as phenolic acids. It manages someone daily requirement of vitamins and act as antioxidants. It also lowers risk of cancers. Fresh and frozen berries are better in result as compared to dried berries. Frozen berries are more useful as it cool down your meal with bonus fiber. Berries to eat every day include:

  • Strawberries
  • Raspberries
  • Cranberries
  • Black berries
  • Blue berries


Chickpeas, beans are a healthy to eat. It can be used as salad. It is a healthy snack. It can provide flavor in every day meal. It is a great source of protein. Beans help to prevent cell damages and fight with other disease. Legumes may prevent digestive cancers.

Some common legumes include:

  • Black beans
  • Green peas
  • Kidney beans
  • Peanuts
  • Chickpeas ( garbanzo beans)

Chocolate milk

It is a healthy drink for everyone. Milk is a perfect drink. It has calcium which is best for bones. Chocolate adds a flavor in milk. Chocolate milk is a great source of muscle repair. It is full of calcium, protein and vitamin D. But don’t add sugar in it because it can cause weight gain and increase the risk of chronic disease.