Key Points * Fill your plate with protein and vegetables. * Aim to get most of your carbs from whole-grains, starchy vegetables, and fruit. * Include a healthy fat with each meal. * Avoid sugary foods and processed fats Protein Foods Red Meat and Poultry Pork Beef Chicken Turkey Fish and Seafood Cod Salmon Herring Haddock Shrimp Squid Dairy Milk Greek yogurt Eggs Yogurt Cottage cheese Vegetarian Lentils Chickpeas Kidney beans Black beans Healthy Fats Dark chocolate Avocado Avocado oil Olives Olive oil Pumpkin seeds Sunflower seeds Walnuts Cashews Coconut Vegetables Kale Bok choy Spinach Carrots Eggplant Tomatoes Cabbage Beets Starchy Carbs and Fruit Sweet potato Bananas Apples Kiwis Pears Quinoa Couscous Whole-grain pasta Whole-grain and rye bread Oatmeal (non-sweetened) Foods to Avoid Pre-packaged snacks Granola bars (sweetened) Candy bars Sweets Deep-fried foods Soy oil Sunflower oil Canola oil Sweetened ice cream Flavored yogurt Pastries, cakes, most baked goods White rice White bread Fruit juice and sweetened drinks