Eat More

Healthy fats from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados

Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices

High-fiber cereals and breads made from whole grains or legumes

Fish and shellfish, organic, free-range chicken or turkey

High-quality protein such as eggs, beans, milk, cheese, and unsweetened yogurt

Eat Less

Trans fats from partially hydrogenated or deep-fried foods; saturated fats from junk food or processed meat

Packaged and fast foods, especially those high in sugar and sodium, baked goods, sweets, chips, desserts

White bread, sugary cereals, refined pastas or rice

Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO feed

Low-fat products that have replaced fat with added sugar, such as