Making a diet that fits all is a really complex task if not impossible. Every healthy individual has different genetic makeup and different lifestyle and environment that influences many of the factors that determine the needs of their diet. Nonetheless, most of the studies suggest the followings: 1. Your daily plate should include dairy, grains, protein, fruits, vegetables. 2. Have five servings of fruits and vegetables, spread over the whole day. And try to have a verity of them by making your plate colorful! 3. Focus on your calories not how much you eat. 4. The best and healthiest protein source is plant-based and fish but make sure to lower your protein intake. 5. Avoid red meat especially when it's cooked at high temperature or when it is processed. 6. Avoid white rice and white flour and replace with whole grains. 7. Lower your sugar. 8. Balance sodium intake. 9. Avoid fried food and added-fats. 10. Have a good breakfast, and don't eat dinner immediately before sleeping.
What Makes the Ideal Diet for Healthy and Disease-free Individuals?