What should we produce in our diet?

Vegetables and fruits form the foundation of a healthy diet. But don’t also forget nutrients, you'll also need to eat whole grains, lean protein

Example:

fish, lean meat, beans or low-fat dairy foods) and healthy fats, including nuts and olive oil. And many more fruits

You can do planks so harden ur breast. in case there not strong enough to hold their own weight.

Vitamin d for sure for american adults