Food Component



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]


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