Key Points * Minimize consumption of processed or high-sugar foods * Avoid vegetable oils high in omega-6 fatty acids * Fill your plate with vegetables on high-protein foods Foods to Eat Protein Foods * Greek yogurt * MIlk * Lean fish (tuna, cod, haddock) * Fatty fish (salmon, mackerel, herring) * Poultry * Eggs * Lean Meats (pork, beef, lamb) * Beans and lentils (black beans, kidney beans, chickpeas) Healthy Fats * Avocado/avocado oil * Olives/olive oil * Fish oil * Nuts (walnuts, cashews, macadamias) * Seeds (chia, pumpkin, sunflower) * Dark Chocolate (70% or higher) Healthy Carbs * Whole wheat bread * Brown rice * Whole wheat pasta * Sweet potato * Oats * Barley * Fruit (bananas, apples, pears) * Raisins * Dates Foods to Avoid * Vegetable and hydrogenated oils (soy, corn, canola, sunflower) * Sugary drinks (coffee, juice, soda) * Baked goods (cakes, pies, pastries) * Anything deep-fried * Granola and milk chocolate bars * Sweets * White rice, bread, or pasta