Serving = quarter cup of hummus or bean dip, half cup of cooked beans, split peas, lentils, tofu, or tempeh, and a full cup of fresh peas or sprouted lentils. Serving = half cup of fresh or frozen, or a quarter cup of dried. Serving = medium sized fruit, a cup of cut up fruit, or a quarter cup of dried fruit. Serving = half cup. Serving = 90 minutes of moderate intensity activity, such as a brisk walk or 40 minutes if vigorous activity (jogging or active sport). . Artichokes, asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms, okra, onions, purple potatoes, pumpkin, snap peas, squash, sweet potatoes, yams, tomatoes, zucchini. Serving = one tablespoon. Serving = a quarter cup of nuts, two tablespoons of nut or seed butters, including peanut butter. Serving = one-quarter teaspoon a day of turmeric, along with any other herbs and spices. Serving = half cup of oatmeal, rice, pasta, quinoa, corn kernels , or one tortilla or slice of bread; half a bagel or English muffin; or three cups of popped popcorn. Serving = 12 ounces. . Black beans, black-eyed peas, butter beans, cannelloni beans, chickpeas aka garbanzo beans, edamame, English peas, great northern beans, kidney beans, lentils, miso, navy beans, pinto beans, small red beans, split peas, and tempeh. Aka legumes: soybeans, split peas, chickpeas, and lentils. Açaí berries, barberries, blackberries, blueberries, cherries, grapes, cranberries, goji berries, kumquats, mulberries, raspberries, and strawberries. Apples, dried apricots, avocados, banana, cantaloupe, clementines, dates, dried figs, grapefruit, honeydew, kiwi fruit, lemons, limes, lychees, mangos, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums, pluots, pomegranates, prunes, tangerines, and watermelon. Cruciferous vegetables (1). Broccoli, cabbage, collards, arugula, bok Choy, brussel sprouts, cauliflower, horseradish, mustard greens, radishes, turnip greens, watercress, and kale. Serving = cup for raw leafy vegetables. Arugula, beet greens, collard greens, kale, mustard greens, spinach, Swiss chard, turnip greens. Other vegetables (2). Flaxseeds (1). Almonds, Brazil nuts, cashews, chia seeds, hazelnuts, hemp seeds, macadamia nuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts. Allspice, barberries, basil, bay leaves, cardamom, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, and vanilla. Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, Ted, whole-wheat pasta, wild rice. Black tea, chai tea, vanilla chamomile tea, coffee, Earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, and white tea. Exercise (1). Beans (3). Berries (1). Other fruits (3). Greens (2). Serving = half cup for raw or cooked vegetables, quarter cup for dried mushrooms. Nuts (1). Spices (1). Whole grains (3). Beverages (5)