Mediterranean every day

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A good breakfast includes whole grains and fresh fruit, along with protein like eggs, milk, yogurt , tofu or other protein sources.

Pick one bread and one spread:

Whole grain toast , a whole grain bagel or a whole grain pita or English Muffin.

Spread (1 to 2 Tablespoons) .  Peanut or any nut  butter. Hummus, Soft cheese or Avocado. 1 small fresh fruit. an egg, yogurt or a handfull of nuts. Since I am a vegan, I use non fat Greek yogurt, roasted tofu  or homemade hummus to supply my protein.

Sweet potatoes- high  in flavonoids, vitamin c, fiber, carotenoids, and slow-burning carbohydrates- is one of the healthiest foods on the planet.

Eating legumes such as peas and beans three times a week results in a 30 to 40percent reduction in colon cancer.

Drinking  5 to 6 glasses of water every day makes a substantial  reduction  of fatal heart attacks- 60 to 70 percent.

Consuming nuts five times a week results in half the risk of heart disease and adds two years to your lifespan.