• Use healthy oils (like olive and canola oil) for cooking, on salad and the table. Limit butter, Avoid trans fat.
  • The more veggies and the greater the variety- the better. Potatoes and french fries don't count.
  • Eat plenty of fruits of all colours.
  • Drink water, tea or coffee (with little or no sugar). Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). Avoid sugary drinks.
  • Eat a variety of whole grains (like whole- wheat bread, whole grain pasta, and brown rice), Limit refined grains (like white rice and white bread).
  • Choose fish, poultry, beans, and nuts: limit red meat and cheese; avoid bacon, cold cuts, and other processed meats.