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<h1>Checklist for a Healthy Diet</h1>
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<p><h2>At least once day</h2>
These foods provide the necessary fiber and essential nutrients – especially vitamin C, calcium, omega-3 fatty acids, folic acid, and other antioxidants.
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<ul>
	<li>4 slices whole-grain bread</li>
	<li>1 cup whole-grain cereal</li>
	<li>1 apple, orange or wedge of melon, or ½ cup berries</li>
	<li>1 peach, pear, banana or ½ cup grapes</li>
	<li>1 tomato</li>
	<li>½ cup carrots, green beans or peas</li>
	<li>½ cup spinach, asparagus or broccoli</li>
	<li>3 cups low-fat milk or yogurt, or 3 oz semi-hard cheese such as Jarlsberg, Swiss, or Cheddar</li>
	<li>2 tablespoons peanuts, cashews, walnuts, or peanut butter</li>
	<li>8 cups of water</li>
</ul>
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<p><h2>At least three times a week</h2>
These are either high-protein or high-fiber carbohydrate foods (to build and fuel muscles) or foods that pack a nutritional bonus
<ul>
	<li>4 oz lean beef, pork or lamb</li>
	<li>4 oz skinless chicken</li>
	<li>4 oz fish, such as tuna, shrimp, salmon, halibut, or cod</li>
	<li>1 egg</li>
	<li>1 cup brown rice, cracked wheat or other whole grain</li>
	<li>½ cup winter squash or sweet potatoes</li>
	<li>½ cup potatoes</li>
</ul>
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<p><h2>Less than once a week</h2>
Allow yourself an occasional splurge on these items, but no more that one serving. These are foods loaded with artery-clogging saturated fats and empty calories
<ul>
	<li>Pizza</li>
	<li>Tacos, burritos, hamburgers, ground beef</li>
	<li>Full-fat salad dressing</li>
	<li>Cheese spreads</li>
	<li>Doughnuts, pastries, pie</li>
	<li>Whole-milk, premium ice cream</li>
	<li>Hot dogs, salami, sausage, bacon</li>
	<li>Fried foods </li>
	<li>Soft Drinks</li>
</ul>
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<p><h2>For Males: Add daily</h2>
<ul>
	<li>4 cups whole-grain cereal or 4 slices whole-grain bread</li>
	<li>½ cup carrots, green beans or peas</li>
	<li>1 cup low-fat milk, yogurt or 1 oz cheese</li>
</ul>
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