Here is a list of foods you should eat to maintain health and nutrition.

Cantaloupe: Just a small quarter supplies almost the entire vitamin A and C most people need in an entire day.

Beans: A great choice for a lot of reasons such as protein, iron, folic acid and fiber. It is also low in fat, which is another reason why you should have it.

Whole-grain Bread: Not only is it rich in fiber, but it also has a dozen vitamins and minerals. Really a must have.

Sweet Potatoes: Loaded with carotenoids, vitamin C, potassium and fiber, it is probably among the most nutritious of all vegetables.

Orange: It tastes great and is also rich in vitamin C, folic acid and fiber.

Broccoli: Rich in vitamin C, carotenoids and folic acid.

Fatty fish like Salmon: The list of fatty fish includes salmon, sardines, trout and many more. All these varieties can reduce the risk of heart attacks.

Watermelon: Eat some often for vitamin C and carotenoids.

Spinach: You will find a lot of vitamin C, carotenoids, calcium and fiber in this.

Cereals: Provides the essential fiber that the human body can do with. Cereals reduce the risk of cancer and heart disease.

Here is a list of foods you should avoid to maintain health and nutrition.

Pizza: Really leads to a lot of fat, sodium and calorie accumulation. Plus there is sausage, pepperoni and what not. Avoid it as much as possible because taste is not everything.

Cup Noodles with Shrimp: Most such varieties are pre-fried in palm oil that again leads to a lot of fat. Just 1 serving is equivalent to more than a cup of whole milk.

Saturated Coconut Oil: Just 1 serving with this will give you 40% of your daily limit of saturated fat. And most people cannot limit themselves to just 1.

Coated Oat: Never eat oat that is coated with sugar and fat.

French Fry: Because of the salt coat that tastes so wonderful, more oil is easily absorbed. You will be richer by 590 calories and 30 grams of fat.