Avoid/ reduce following food
Sodium: Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older.
Consume less than 10 percent of calories from fat. Replace saturated fatty acids with monounsaturated and polyunsaturated fatty acids.
Keep transfatty acid consumption as low as possible by limiting foods that contain synthetic sources of transfats, such as partially hydrogenated oils, and by limiting other solid fats.
Reduce the intake of calories from solid fats and added sugars.
Refined grain:Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.
Added Sugar:Reduce the intake of calories from added sugars.
Alcohol:If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men.
Add / Increase following food
Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs.
Fruit & Vegetables: Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.
Whole grain: Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
Fat free milk products: Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
Oil: Use oils to replace solid fats where possible.
Minerals & Fibers: Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D. These foods include vegetables, fruits, whole grains, and milk and milk products.
Maintain your weight (Balance your calories)
Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviours.
Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages.
Increase physical activity and reduce time spent in sedentary behaviours.
Maintain appropriate calorie balance during each stage of life—childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age.