1. Make sure that at least half of your cereal diet consists of whole grain foods, such as brown rice, oats, wild rice and whole wheat bread. Eat at least 85g of whole grains a day. 2. Eat vegetables, especially dark green leafy vegetables, citrus and legumes every day. Try to include vegetables in lunch, dinner and snacks. Vegetables can also be added to soups or stir-fries. 3. Eat a variety of fruits every day. Include fresh fruit, canned fruit or dried fruit. Include fruit in salads, desserts or snacks. You can also add it to cereals or other foods such as pancakes. This will help you eat fruit while lowering your intake of other sugary foods. If you drink fruit juice, control the amount you drink to less than half of your daily fruit requirement. 4. Drink 3 glasses of skim or low-fat (1%) milk daily. If you are unable to drink milk, consume an equal amount of yogurt. 5. Avoid consuming too much salt. 6.Avoid adding sugar or sweeteners. 7.When choosing meat, please choose low-fat or lean poultry (chicken). Remove the fat and skin before cooking. Use cooking methods that do not require the addition of fat, such as grilling, roasting and baking. Daily protein needs can be provided by lean meats, poultry, fish, eggs, beans and nuts. Use high temperatures when cooking foods. Make sure raw, cooked and ready-to-use foods are purchased, cooked and stored separately. Wash hands, fruits, vegetables and any surfaces that food may come in contact with.