Here is a guide to help you design your daily healthy diet.
Eating a daily diet on these lines helps prevent BP rise, lowers risk of heart problems, cholesterol rise and diabetes, maintains appropriate BMI and weight, and also helps in long term good health, energy levels, and wellness.
One should select food items from below, calculate the amounts according to servings, and distribute the same across three principle meals (breakfast, lunch, dinner), and two snacks (mid-morning and mid-evening) daily.
A healthy diet should be complemented with good sleep (8 hours on most nights) and regular exercise (at least for 30-45 minutes, 5 times/week).
Read the detailed article on-
Incorporating the DASH diet to reduce BP, BMI and Cardiovascular risk
Diabetes: Understanding health risks and effective diet-lifestyle measures