I. Non starchy vegetables – Choose large portions of Non starchy vegetables, such as leafy greens, broccoli , carrots, Peppers or cabbages.
II. Healthy oils – Choose small amount of healthy oils ( olive & canola ) for cooking or to flavor foods. Nuts, seeds & avocados contain healthy fats.
III. Whole fruits – Choose a variety of whole fruits. Limit juice & dried fruits. Fruit is great for snacks and dessert too.
IV. Milk or yoghurt – Choose 2 to 3 servings of
nonfat or 1% milk or yoghurt ( Cow , Soy or almond ). A serving is 8oz. Choose yoghurt less than 15g of sugar per serving.
V. Water – Drink mainly water, decaf tea or decaf coffee and avoid sugary beverages.
VI. Protein – Choose protein sources such as poultry, beans, nuts , low mercury seafood, eggs, tofu or low fat cheese. Limit red meat and avoid cold nuts and other processed meats.
VII. Whole grains – Choose whole grains, such as whole wheat, bread or pasta, brown rice, quinoa or oats and other healthy starches like beans, lentils, sweet potatoes or acorn squash. Limit white bread, white rice and fried potatoes.
VII. Physical activity – Aim for at least 30 mins of walking or other physical activity each day.