Eat a variety of vegetables and fruits daily
Choose whole grains (oats, brown rice, whole wheat, quinoa)
Include lean proteins (fish, poultry, beans, lentils, tofu, eggs)
Choose healthy fats (olive oil, nuts, seeds, avocado)
Limit added sugars (soda, sweets, desserts)
Limit refined grains (white bread, pastries) and processed foods
Reduce saturated fat and avoid trans fats
Watch sodium intake (choose low-sodium options, limit fast food)
Build meals with the “half-plate” approach: half vegetables/fruit, quarter protein, quarter whole grains or starchy vegetables
Add fiber daily (beans, lentils, whole grains, berries, vegetables)
Drink water regularly; limit sugary drinks and excessive caffeine
Control portion sizes, especially for calorie-dense foods
Plan balanced snacks (fruit with nuts, yogurt, hummus with veggies)
Aim for regular meal timing and avoid frequent skipping
Read nutrition labels for serving size, calories, sodium, added sugar, and fiber
Choose lean cooking methods (bake, grill, steam) over frying
Include calcium and vitamin D sources (dairy or fortified alternatives)
Consider omega-3 sources (salmon, sardines, chia, flax, walnuts)
Limit alcohol; if you drink, keep it moderate
Stay consistent and adjust based on hunger, energy, and goals