2. Eat a variety of nutritious foods from all the food groups. Eat fewer nutrient-poor foods. “Nutrient-rich foods have minerals, protein, whole grains, and other nutrients but are lower in calories. They may help you control your weight, cholesterol, and blood pressure.” They include fruits, vegetables, fiber-rich whole grains, low-fat dairy products, skinless poultry, fish, nuts, legumes, and non-tropical oils. Limit saturated fat, trans fat, sodium, red meat, sweets, and sugar-sweetened beverages. Avoid foods containing partially hydrogenated vegetable oils to reduce trans fats in your diet.
Choose foods with less sodium, and prepare foods with little or no salt. If you drink alcohol, drink in moderation, which is no more than one drink per day for women, or two drinks per day for men.
When you eat out, follow the AHA’s guidelines for serving size, such as one slice of bread; one-half cup of rice or pasta; one small piece of fruit; one cup of milk; two ounces of cheese (the size of a domino); and two to three ounces of meat (the size of a standard deck of cards).