Tips for healthy eating include the following:
Ensure that you eat a variety of fruits and vegetables – Eat fruit that is fresh, frozen, canned, or dried rather than fruit juice for most of your fruit choices. Eat dark green vegetables, orange vegetables, and beans and peas.
Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk, or other dairy products, such as yogurt and cheese. You can also try dark green, leafy vegetables, lactose free milk products, and calcium fortified foods and beverages for your calcium needs.
Make half your grains whole grain. Eat at least 3 ounces of whole grain cereals, breads, crackers, rice, or pasta every day. Check to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.
Go lean with protein. Choose lean meats and poultry. And vary your protein choices to include more fish, beans, peas, nuts, and seeds.
Know the limits on fats, salt, and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease.