Foods to Eat Vegetables Carrots Squash Kale Bok choy Romaine lettuce Spinach Protein Foods Greek yogurt Salmon Herring Cod Mackerel Beef Chicken Pork Lentils Kidney beans Chickpeas Eggs Healthy Fats Olives Olive oil Avocado Avocado oil Walnuts Pecans Cashews Macadamia Coconut Starchy Foods Sweet potato Brown rice Whole-grain bread Whole-grain pasta Quinoa Couscous Foods to Avoid Sunflower oil Canola oil Soy oil Pastries, cakes, pies Sugary sauces Fatty salad dressings High-sugar granola bars Candy bars Sweets Deep-fried foods Sweetened ice cream and yogurts Non-diet sodas