Try to eat 2 to 3 servings of fruit and 4 or more servings of vegetables every day. One serving of fruit is either a medium-sized whole fruit or one cup of chopped fruit.
Start eating whole-grain bread, cereal, and pasta. You can also try other whole grains like bulgur, barley, and farro.
Reduce the risk of heart disease by substituting saturated fats with healthier options like olive, canola, safflower, or sunflower oil in your cooking.
Include fish or shellfish in your diet 2 to 3 times a week. Be cautious of mercury levels, especially for children, pregnant individuals, and breastfeeding mothers.
Integrate nuts into your weekly meals, aiming for four servings of raw, unsalted nuts, with one serving equaling a quarter of a cup.
Make smart dairy choices such as skim or 1% milk, low-fat cottage cheese, and low-fat Greek or plain yogurt.
Minimize red and processed meat consumption and opt for alternatives like fish, poultry, or beans.
Boost flavor and reduce the need for salt by incorporating herbs and spices into your meals.