Grains
To do this, you can eat 3 ounces of whole grain cereals, breads, rice, crackers, or pasta. Vegetables
Carrots and sweet potatoes are good as well. You should also eat more dry beans such as peas, pinto beans, and even kidney beans.

Fruits
You should try to eat 2 cups of them each day. Focus on eating a variety, such as fresh, frozen, canned, or even dried fruit.

Milk
Milk is your calcium rich friend. For adults, 3 cups is the ideal goal. When choosing milk products or yogurt, you should go for fat-free or low-fat.
Meat and beans
Eating 5 ounces a day is the ideal goal, as you should go lean with your protein. When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard. These foods may add flavor to your dishes, although they can also help raise your cholesterol as well.

To help keep your saturated fat, trans fat, and sodium low, you can check the nutrition facts label. By picking your foods wisely and watching what you eat, you’ll help control your lifestyle. Exercise is great as well, as it goes along perfect with a healthy eating lifestyle.