List 5 types of food that you should be consumed daily in a healthy diet. give an example of each

Sushi: It's not deep-fried or smothered in sauce, and most types of sushi have no added fat. It can also be a good source of omega-3 fatty acids from the fish.

Tuna: Tuna, for its part, is a source of high-quality protein with almost no fat. It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue.

Salmon Fish: Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.

Eggs: Eggs are a low-calorie food rich in protein and other nutrients. Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet. Research suggests that eggs boost metabolic activity and increase feelings of fullness.

Red Kidney Beans: Being rich in protein, fiber, and so-called slow-release carbs, kidney beans are particularly effective at maintaining healthy levels of blood sugar when included with meals. Kidney beans are an excellent dietary choice for diabetics and those who want to stabilize their blood sugar levels.

fruits  mainly pomegranate,banana and apple

rice and roti

1 glass milk and plenty of water

potato and mushroom

Nepali dhido.  

take a break move to stretching and slowly work back into physically exercising if the problem continues go to a doctor or physical therapist