Choose whole grains such as brown rice, quinoa, and whole wheat bread over refined grains for added fiber and nutrients.
Opt for lean protein sources like chicken, turkey, fish, beans, and tofu. Limit red and processed meats.
Include sources of healthy fats such as avocados, nuts, seeds, and olive oil. Watch portion sizes to manage calorie intake.
Enjoy a variety of fruits, but be mindful of portion sizes, especially for those higher in natural sugars.
Aim for a diverse range of colorful vegetables. While there's no limit on most non-starchy veggies, be mindful of starchy vegetables like potatoes.
Choose low-fat or fat-free dairy products, or plant-based alternatives like almond or soy milk.
Indulge in sweets occasionally and in small portions. Opt for healthier dessert alternatives, like fruit, when possible.
Limit highly processed foods high in added sugars, sodium, and unhealthy fats. Focus on whole, minimally processed foods.
If you choose to consume alcohol, do so in moderation. Limiting intake is associated with better overall health.
Enjoy coffee or tea in moderation. Be mindful of added sugars and high-calorie creamers.