Choose unsweetened vegetables and fruits.
Choose fiber-rich whole grains.
Get lean cuts of meat instead of high-fat meats.
Consume fish at least twice a week, especially fish containing omega-3 fatty acids (for example, salmon, trout, and herring).
-Make sure the milk you buy is skim or low-fat.
Avoid foods with partially hydrogenated vegetable oils to reduce trans fat.
-Limit saturated and trans fats by replacing them with better fats (monounsaturated and polyunsaturated).
-Reduce sugary drinks and foods.
-Choose foods with less sodium and prepare foods with less salt.
-Drink lots of water.
Things to Avoid
Foods high in fat, sugar, and salt
-Many fried foods, including fast food restaurant meals
Consumption of raw or undercooked shellfish such as oysters and oysters