Food Component | Example | Servings | Clinical Features |
Whole grain cereals, legumes | Brown rice, wheat, beans | 2 - 3 per day | Fiber-rich; associated with early satiety and reduced obesity [11] |
Vegetables, fruits | Apples, green leafy vegetables | 3 - 4 per day | Antioxidant-rich; associated with reduced cellular damage [12] |
Fish | Salmon, cod, tuna | 3 - 4 per week | Omega 3-rich; associated with improved cardiovascular health and reduced mortality [13] |
Poultry, eggs, dairy, meat | Chicken, yogurt, beef | 1 - 2 per week | Rich sources of amino acids and saturated fats |