Choose a variety of grains daily; half of your daily grains should come from whole grains.

Choose a variety of fresh fruits and vegetables 4 -5 servings daily.

Choose a diet that is low in saturated fat, trans fat, and cholesterol

Choose foods and beverages that are low in added sugar.

prepare foods with little salt.

Choose fish, poultry, and lean cuts of meat. Trim the fat from meats; remove the skin and fat from chicken. Keep portion
sizes moderate, boil or grill them instead of frying with oil.

Instead of whole milk , use fat-free or 1-percent milk

Use fat-free or low-fat cheeses and yogurt.

Limit the number of egg yolks you eat. Egg whites contain no fat or cholesterol, so you can eat them often

Eat foods with lots of fiber and nutrients and make sure that half of your grain products are whole grain. These include
whole-grain breads, pasta, and cereals, as well as brown rice

Many snacks, including many types of cookies, crackers, and chips,are high in saturated fat, trans fat, cholesterol, sodium, and calories. limit the amount you take.

Milk and milk products are rich in calcium,a nutrient that helps prevent the bone-thinning disease osteoporosis.
Instead, choose low-fat or fat-free milk and milk products, which have the same amount of calcium as whole-milk products. Make the switch gradually. If you are used to drinking whole milk, first cut back to 2 percent, then move to 1 percent, and finally to fat-free milk

No more than 3 teaspoons of oil per person per day . Use mixture of olive , corn, rice bran, sunflower,canola oils.

Nuts like almonds, walnut,peanuts etc can be taken upto 4-5 servings perweek. 

Avoid cookies, crackers, chips,cakes, pies, snack foods, and fried foods. .

To reduce transfats in your diet, read food labels and buy fewer products that list “hydrogenated oil” or “partially hydrogenated oil” as an ingredient

Always see the nutrition facts label on the food package.about the amount of trans fat, saturated fat, sodium, calories etc.