Here are Top 10 Foods Must Be Taken in a Month: You can schedule the day to eat for good health. These foods are full of fiber and the finest ways to boost your energy.

Leafy Greens

These nutrient-dense veggies are packed with vitamins and minerals, and can be incorporated into meals in a variety of ways. Try spinach, kale, or collard greens.


Berries are low in calories and high in fiber, making them a great choice for snacking. They’re also high in antioxidants, which can help protect against disease. Try strawberries, blueberries, or raspberries.


This fruit is packed with healthy fats and fiber, making it a great addition to salads or smoothies.


This fatty fish is high in omega-3 fatty acids, which have been shown to have numerous health benefits. Try grilling or baking it for a delicious and healthy meal.


Nuts are a great source of protein, healthy fats, and fiber. Try almonds, walnuts, or pistachios for a satisfying snack.

Whole Grains

Whole grains are packed with nutrients, including fiber, protein, and B vitamins. Try quinoa, brown rice, or whole wheat pasta.

Greek Yogurt

This creamy and tangy yogurt is high in protein and probiotics, which can help promote a healthy gut. Try mixing it with fruit for a healthy breakfast or snack.

Sweet Potatoes

These bright orange spuds are packed with vitamins and minerals, including vitamin A and potassium. Try roasting them with olive oil and herbs for a delicious side dish.


This cruciferous veggie is packed with vitamins and minerals, including vitamin C and folate. Try roasting it with garlic and olive oil for a tasty and healthy side dish.

Dark Chocolate

This decadent treat is high in antioxidants and can help improve heart health. Try enjoying a square or two after dinner for a delicious and guilt-free dessert.

Juices You Need

Juices are an excellent way to stay hydrated and get essential nutrients all year round. By incorporating seasonal fruits and vegetables, you can create delicious and healthy juice blends that provide a variety of health benefits.

In the spring, try juicing fresh strawberries, oranges, and carrots for a sweet and tangy drink that is high in vitamin C and antioxidants. As summer approaches, watermelon, cucumber, and mint make a refreshing and hydrating combination that is perfect for hot days.

In the fall, apples, pears, and beets are in season and can be juiced together for a drink that is rich in fiber, vitamins, and minerals. During the winter months, citrus fruits such as grapefruit, lemon, and lime can help boost your immune system and keep you healthy.

No matter the season, juicing is an easy and convenient way to get the nutrients your body needs. An alpha male experiments with different fruits and vegetables to find your favorite combinations and enjoy the benefits of healthy and delicious juices all year long.

Best food to enhance your work

The Win win Food Delicious Healthy Eating for No Fuss Lovers, you consume can have a significant impact on your work performance. Eating a balanced diet can help increase your focus, productivity, and energy levels throughout the day.

One of the best foods to enhance your work is salmon. Salmon is an excellent source of Omega-3 fatty acids, which are essential for brain health and can help improve focus and memory. It also contains vitamin D and B12, which can help boost energy levels.

Another food that can enhance your work is blueberries. Blueberries are high in antioxidants, which can help improve brain function and memory. They also contain flavonoids, which can help improve cognitive function and reduce mental fatigue.

Leafy green vegetables such as spinach, kale, and broccoli can also enhance your work productivity. They are rich in vitamins and minerals, including vitamin K, which can help improve cognitive function and boost memory.

In addition, nuts and seeds such as almonds, walnuts, and pumpkin seeds can help improve brain function and boost energy levels. They are high in protein, fiber, and healthy fats, which can help keep you feeling full and focused throughout the day.

Overall, incorporating these foods into your diet can help enhance your work performance and improve your overall health and wellbeing.

How to Identify Daily Food Quantity Intake?

To identify the daily food quantity to take, it is important to consider factors such as age, gender, height, weight, and physical activity level.

The first step is to determine your basal metabolic rate (BMR), which is the amount of energy your body needs to function at rest. There are several online BMR calculators available that can help you estimate your daily caloric needs based on your age, gender, height, and weight.

Once you have determined your BMR, you can factor in your physical activity level to determine the total number of calories you need to consume each day. The United States Department of Agriculture (USDA) provides a helpful guide called MyPlate that can help you determine the appropriate portion sizes and food groups to include in your daily diet.

In general, it is recommended that adults consume a diet rich in fruits, vegetables, whole grains, lean protein sources, and healthy fats. It is also important to limit your intake of processed and sugary foods, as well as alcohol.

To ensure that you are consuming the appropriate amount of food each day, you can use measuring cups and a food scale to accurately measure your portions. Keeping a food diary can also be helpful in tracking your daily food intake and ensuring that you are meeting your nutritional needs.


In conclusion, identifying the daily food quantity to take involves understanding your caloric needs based on your BMR and physical activity level, following a healthy and balanced diet, and accurately measuring your portions. By taking these steps, you can ensure that you are consuming the appropriate amount of food to support your overall health and wellness.