Healthy Oils
Use healthy oils like olive and canola oil for cooking on salad, and the table. Limit using butter. Avoid trans fat.
Water
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.
Vegetables
The more veggies and the greater the variety, the better. Potatoes and french fries don’t count.
Fruits
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!