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Eat primarily plant-based foods. Replace red meat with plant-based proteins, such as beans and legumes often. Eat seafood at least three times per week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken, at least twice a week.

Choose olive oil . Replace solid fats (e.g., butter and margarine) and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least 4 tablespoons per day, while keeping within your calorie budget.

Get at least three servings (cups) of vegetables per day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach, and turnip greens.

Get at least two servings (cups) of fruits per day. Choose a variety of colors.

Choose at least three ounces (3 small handfuls) of nuts and seeds per week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds.

Choose whole grain foods such as oatmeal, quinoa, brown rice, and popcorn. When choosing bread and pasta, look for “whole” in the first ingredient on the ingredient list (e.g., “whole grain wheat”).

Limit your sugar intake (e.g. sugar-sweetened snacks, candies, desserts, beverages, etc.) to no more than 3 servings per week.