Healthy Oils
Use healthy oils like olive and canola oil for cooking on salad, and the table. Limit using butter. Avoid trans fat.

Drink water, tea or coffee with little or no sugar. Limit milk/dairy (1-2 serving/day) and juice (1 small glass/day). Avoid sugary drinks.

The more veggies and the greater the variety, the better. Potatoes and french fries don’t count.

Eat plenty fruits of all colours.

Whole grains
Eat whole grains (like brown rice, whole-wheat bread, whole-grain pasta). Limit refined grains (like white rice and white bread).

Healthy protein
Choose fish, poultry, beans, and nuts; limit rea meat; avoid bacon, cold cuts and other processed meats.

Stay active, exercise!
Source: Harvard Medical School