• Fruits and vegetables: Aim for a colorful variety, focusing on fresh, frozen, or leafy greens.

• Whole grains: Choose brown rice, oats, whole-wheat bread, and quinoa instead of refined grains.

• Healthy proteins: Eat beans, lentils, nuts, seeds, fish, and poultry.

• Healthy fats: Use olive or canola oil and eat avocados instead of butter and trans fats. 

Foods to Limit or Avoid

• Added sugars: Cut back on sugary drinks, sweets, and desserts.

• Processed meats: Avoid bacon, cold cuts, and heavily packaged snack foods.

• Unhealthy fats: Limit saturated fats and avoid trans fats entirely.

• Excess sodium: Keep salt intake low to support heart health. 

Simple Habits for Success

• Cook at home: Preparing meals from scratch gives you full control over your ingredients and portion              sizes.

• Stay hydrated: Drink plenty of water throughout the day instead of soda or sugary juices.

• Focus on fiber: Whole plant foods keep you full longer and support good digestion.