Emphasize the following foods in your meals and snacks:
o Whole, enriched and fortified grains and cereals (brown rice and 100% whole wheat bread)
o Bright-colored vegetables (carrots and broccoli)
o Deep-colored fruit (berries and melon)
o Low- and non-fat dairy products (yogurt and skim milk)
o Dry beans and nuts, fish, poultry, lean meat and eggs
o Liquid vegetable oils and soft spreads low in saturated and trans fat
Talk to your health care provider to see if a calcium, Vitamin B12, or vitamin D supplement is necessary. It is best, however, to get these nutrients from food sources rather than supplements.
Consume fluids throughout the day to stay hydrated. Fluids can come from water and other beverages, or foods with high water content, such as most fruits or soups.
Engage in physical activity on a regular basis to reduce the risk of chronic disease, lower body weight, and improve the overall quality of life.