Here are some easy and quick dietary and lifestyle changes you can make to reduce the risk of developing a chronic disease or cancer. Diet: Eat several types of fruits and vegetables every single day. No exceptions and no excuses. This is what your body and brain need. This category excludes grains and starchy veggies, but includes: Leafy greens (Swiss chard, collared greens, kale, beet greens, lettuces...) Legumes (lentils, beans, soybeans, chickpeas) Roots (sweet potatoes, carrots, beets...) Cruciferous (broccoli, cauliflower, cabbage...) Night shades (tomatoes, bell peppers, eggplant...) Berries, apples, peaches, pears, grapes, kiwis... Try to find local or tree-ripened fruit, whether fresh or frozen. Eat whole grains only, such as whole wheat, quinoa, and oats. Ensure the first ingredient in any food you buy specifically says "whole wheat". Otherwise, you are eating sugar. The food industry cheats here by calling products as "whole grain", but the main ingredien...