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. 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...) Eat whole grains only, such as whole wheat, quinoa, and oats. Ensure the first ingredient in any food you buy specifically says "whole wheat". The food industry cheats here by calling products as "whole grain", but the main ingredient is white wheat. They just sprinkle some whole grains and make you think you are eating whole grains. Regularly eat, but do not overeat rice, potatoes, and corn. Eat small servings at lunch and smaller at dinner. These veggies have