Here are some easy and quick dietary and lifestyle changes you can make to dramatically reduce the risk of developing a chronic disease or cancer, and to maintain physical, mental, cognitive, and immune health. Diet: Eat several types of vegetables and 1-2 fruits every single day. No exceptions and no excuses. This is what your body needs. This category excludes grains and some starchy veggies, but includes: Leafy greens (Swiss chard, collared greens, kale, beet greens, lettuces...) Roots (sweet potatoes, carrots, beets...) Cruciferous (broccoli, cauliflower, cabbage...) Night shades (tomatoes, bell peppers, eggplant...) Berries, apples, peaches, pears, grapes, kiwis... Try to find tree-ripened fruit, whether fresh or frozen. Legumes (lentils, beans, soybeans, chickpeas) These should represent a significant portion of your diet. They are packed with fiber, protein, antioxidants, vitamins and minerals. These are possibly the healthiest foods for humans. Eat whole grains only, such as wh...