Article: You’ll want to make sure your diet contains all the vitamins and minerals your body requires. Include at least five portions of fruits and vegetables in your diet every day to keep your body, including your kidneys, healthy.  Fruits and vegetables contain antioxidants, fiber, and assorted vitamins and minerals, all of which are essential elements for the correct functioning of your body. Consider swapping out one of your normal snack foods (e.g., a bag of chips) for a piece of fresh fruit or cutting a banana over your cereal every morning to easily increase the amount of fruit you eat in a normal day.  Only rely on fruit and vegetable juices for 1 of your 5 daily portions. The other 4 portions need to come from solid fruits and vegetables to get the needed health benefits. Eating too much salt impedes the correct functioning of the kidneys and can cause kidney stones. Eating too much sugar or saturated fats is also bad for your overall health and can lead to unhealthy weight gain, which is bad for your kidneys.  Swap out salty or processed snacks with fruits and vegetables or other healthy alternatives like unsalted nuts. Avoid fried and processed foods wherever possible. If you opt for low-fat foods, check to make sure they don’t have a lot of added sugar. A good trick when you are preparing food is to replace half the salt that you would usually use with other spices. Healthy fats and oils, like polyunsaturated fat and fish oil, contain vital nutrients that our bodies need and can help prevent disease. Add sources of healthy fats and oils to your diet to maximize the health benefits of the foods you eat. Oily fish, olive oil, dried fruits, and avocados are excellent sources of healthy fats, which are necessary to line and protect our vital organs. Kale and spinach are both green vegetables packed with vitamins A, C, and K, along with other helpful nutrients like potassium and magnesium. Eating more of these leafy greens can give you all sorts of benefits that help keep your kidneys, and your whole body, healthy.  Note that these foods are also significantly high in potassium. People on dialysis or with a dietary potassium restriction should limit their intake of spinach and kale. Some ways to eat more kale and spinach include using them in a salad, throwing them on a sandwich or burger, or mixing them in a “green smoothie.” Serve yourself small portions of food and eat slowly. When the foods you eat have a high level of nutritional value, a moderate portion will satisfy you. You will feel more active the rest of the day and keep your weight under control.  Being overweight is associated with illnesses like diabetes and hypertension, which are risk factors for various renal and cardiovascular diseases. The kidneys function better if you maintain an appropriate weight for your physique and age.

What is a summary?
Eat lots of fruits and vegetables. Cut back on foods high in salt, sugar, or saturated fats. Eat more healthy fats and oils as part of a balanced diet. Incorporate more kale and spinach into your diet. Limit your portion sizes to avoid overeating.