.: Healthy India :.

Foodstuff	How Much	Why
Vegetables, Fruits and Berries - with some exceptions, the "above ground" type or portion. To absorb their carotenoids youll need some oil with the vegetables.	At least 400g/d; dark colored ones are best. Fresh & little processed [steamed] is preferred.	The colored ones have many types of carotenoids [like vitamin A], lycopene & flavonoids [phytochemicals] that prevent all kinds of unhappy events (heart and blood vessel disease, strokes, cancers, etc). Fruits and vegetables are also rich in potassium which helps to decrease blood pressure and protects against stroke.
	Limit the rapidly absorbed starchy carbs from potatoes.	Especially the "above-ground" portions of vegetables have fiber, slow-release energy and no fat. Garlic, Cabbage, Broccoli & Brussels sprouts are anti-cancer. Garlic is probably heart-healthy too but warrants more confirmation. Lots of vitamins and fiber and no fats. Fruits and berries have flavonoids which strengthen blood vessels and are strong antioxidants