To stay healthy, a person should aim to consume a balanced diet that includes a variety of foods from all food groups. Here are some essential nutrients and foods that can help:

1. Fruits: Aim for 2-3 servings a day, including citrus fruits, berries, and tropical fruits like bananas and mangoes.

2. Vegetables: Aim for 3-5 servings a day, including leafy greens, broccoli, bell peppers, carrots, and tomatoes.

3. Whole grains: Choose whole grains like brown rice, quinoa, whole wheat bread, and whole grain pasta.

4. Protein sources: Include lean proteins like poultry, fish, beans, lentils, and dairy products.

5. Healthy fats: Nuts, seeds, avocado, and olive oil are good sources of healthy fats.

6. Calcium-rich foods: Include dairy products, leafy greens, and fortified plant-based milk.

7. Water: Aim for at least 8 cups (64 ounces) of water a day.

8. Omega-3 fatty acids: Find them in fatty fish, flaxseeds, and walnuts.

9. Probiotics: Include fermented foods like yogurt, kefir, kimchi, and sauerkraut.

10. Vitamin D: Get it through sunlight exposure, supplements, or fortified foods.

11. Fiber: Aim for 25-30 grams a day from whole grains, fruits, and vegetables.

12. Antioxidants: Include foods high in antioxidants like berries, leafy greens, and other fruits and vegetables.

Remember to limit or avoid:

– Processed and packaged foods

– Sugary drinks

– Saturated and trans fats

– Excessive salt

– Refined carbohydrates

A well-balanced diet and a healthy lifestyle can help maintain overall health and well-being. Consult a healthcare professional or registered dietitian for personalized nutrition advice.