How much carbs do you need in your diet?: carbs make up 45-64% of total daily calories. But there are no existing guidelines for something like this. It mostly depends on a number of factors like gender, age, fitness goals, diet preferences, and so on. Fruits, vegetables, grains, nuts, seeds and legumes are some natural sources of carbs that you must add in your diet.

It doesn't get healthier than this ladies! Whatever you're eating, make sure that you include at least three to four servings of fruits in your diet. You can even add some dry fruits and nuts to the mixture. Whole fruits and vegetables add fiber, water and bulk, which helps you feel full on lesser calories.

Instead of opting for refined grains like most people do, we suggest you opt for whole grains. Not only are they super healthy for your body, they're also rich in nutrients and Vitamin B which is essential for the body. When refined grains are processed, they get stripped of their natural nutrients which is why it's always a healthier option to opt for whole grains.

Yes, we know what you're thinking. Dairy equals to fat. And you're not wrong. But you also need to remember that dairy products like cheese and milk are rich in proteins and calcium which are essential for the body. So, if you want to avoid those calories, just opt for low-fat dairy products instead. It'll help keep you stay healthy while also keeping you away from calories.

If you're looking for the ideal nutritional food to add to your diet, you should try to add more legumes to your diet. They are low in fat, high in folate, potassium, iron and magnesium. In fact, they're so good a source of protein, they can even be eaten as substitutes for meat. Beans, peas and lentils are a few amongst the many legumes you can add to your diet.