What are few essential food that i shouod take weekly ?

There's no magic: A sensible diet is heavy on the fruits, vegetables and grains that you like and tolerate well. Getting enough quality protein is important but the actual source isn't. If you are not a meat-eater, get with your physician about supplementing iron, and generally if your diet is fairly limited for whatever reason, an economical supplement is worth considering. Avoid the greasy, sugars, ; salty stuff.

Healthy daily: Every meal should be healthy. The more natural and colorful probably the better. You can enjoy all foods just don't make candy the main ingredient. Also don't eat only fish (mercury concern). Exercise daily. Try kale, brown rice, and hummus. Hope this helps.