Variety of Fruits and Vegetables

Aim for a colorful array of fruits and vegetables to ensure a diverse range of nutrients.

Whole Grains 

Choose whole grains such as brown rice, quinoa, oats, and whole wheat over refined grains for added fiber and nutrients.

Lean Proteins 

Include lean protein sources like poultry, fish, beans, legumes, tofu, and low-fat dairy products.

Healthy Fats 

Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil, while limiting saturated and trans fats.

Portion Control 

Be mindful of portion sizes to avoid overeating. Use smaller plates and listen to your body's hunger and fullness cues.


Drink plenty of water throughout the day. Limit sugary drinks and alcohol consumption.

Limit Processed Foods 

Reduce intake of processed and packaged foods, which often contain added sugars, unhealthy fats, and high levels of sodium.

Balanced Meals 

Include a balance of carbohydrates, proteins, and fats in each meal to provide sustained energy.


Enjoy treats and indulgent foods in moderation to maintain a healthy relationship with food.

Regular Meals and Snacks 

Eat regular, balanced meals and include healthy snacks to prevent overeating during main meals.