1. Eat varied, colorful, nutritionally dense foods

Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 25–30 grams (g) daily.
Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.
Instead, people can consume monounsaturated fatty acids (Monounsaturated fatty acids) or polyunsaturated fatty acids (Poly-Unsaturated Fatty Acid), which are types of unsaturated fat.
The following foods are healthful and often rich in nutrients:

fresh fruits and vegetables
fish
legumes
nuts
seeds
whole grains, such as brown rice and oatmeal

Foods to avoid eating include:

foods with added oils, butter, and sugar
fatty red or processed meats
baked goods
bagels
white bread
processed foods

In some cases, removing certain foods from the diet might cause a person to become deficient in some necessary vitamins and minerals. A nutritionist, dietitian, or another healthcare professional can advise a person how to get enough nutrients while they are following a weight loss program.

Milan Tomic

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