Tomato A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomaton contains 26 calories, 0 fat, and only 1 gram of fiber. Vegetables Onions An onion can help to protect against cancer. A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber. Broccoli Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta-carotene. Getting the right amount of fiber in your diet doesn't have to be hard. Even though you may think so, getting the amount of fiber you need isn't very hard to do. All you have to do is eat the right foods and you'll be well on your way to a fiber rich lifestyle. As one of the key ingredients to healthy eating, fiber is something you don't want to skip. Don't skip any meals Eating 3 meals with snacks in between is the ideal way to maintain both energy and a healthy weight. When you skip meals and get hungry, you're more than likely to choose foods that aren't very good for you. If you are eating away from home, take food with you or know where you can buy healthy food from. The problem is not only about eating junk food, it's more about not getting the proper proteins, carbs, vitamins, and minerals that people need. When it comes to defending against illnesses, vitamins and minerals are very important. Just because they are important, isn't a reason for students to run out and stock up on vitamins and supplements. You should also eat more dry beans such as peas, pinto beans, and even kidney beans. Fruits Fruits are very important. You should try to eat 2 cups of them each day. Focus on eating a variety, such as fresh, frozen, canned, or even dried fruit. You can drink fruit juices as well, although you should use moderation when doing so. Because they don't eat meet, vegetarians will often wonder how they'll get enough protein. Although you may not realize it, the average American actually consumes more protein than he actually needs. For the lacto-ovo vegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein from nuts, seeds, and soy products.