Checklist for a Healthy Diet At least once day These foods provide the necessary fiber and essential nutrients – especially vitamin C, calcium, omega-3 fatty acids, folic acid, and other antioxidants. 4 slices whole-grain bread 1 cup whole-grain cereal 1 apple, orange or wedge of melon, or ½ cup berries 1 peach, pear, banana or ½ cup grapes 1 tomato ½ cup carrots, green beans or peas ½ cup spinach, asparagus or broccoli 3 cups low-fat milk or yogurt, or 3 oz semi-hard cheese such as Jarlsberg, Swiss, or Cheddar 2 tablespoons peanuts, cashews, walnuts, or peanut butter 8 cups of water At least three times a week These are either high-protein or high-fiber carbohydrate foods (to build and fuel muscles) or foods that pack a nutritional bonus 4 oz lean beef, pork or lamb 4 oz skinless chicken 4 oz fish, such as tuna, shrimp, salmon, halibut, or cod 1 egg 1 cup brown rice, cracked wheat or other whole grain ½ cup winter squash or sweet potatoes ½ cup potatoes Less than once a week 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 Pizza Tacos, burritos, hamburgers, ground beef Full-fat salad dressing Cheese spreads Doughnuts, pastries, pie Whole-milk, premium ice cream Hot dogs, salami, sausage, bacon Fried foods Soft Drinks For Males: Add daily 4 cups whole-grain cereal or 4 slices whole-grain bread ½ cup carrots, green beans or peas 1 cup low-fat milk, yogurt or 1 oz cheese