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The Harvard School of Public Health's Nutrition Source offers the following ten dietary suggestions.

Choose whole grains (the less processed the better), vegetables, fruits, and legumes as your carbs.

White bread, white rice, and similar products, as well as pastries, sugared sodas, and other highly processed foods, should be avoided.

Pay attention to the protein package: fish, chicken, almonds, and beans are all wonderful options.

Red meat should be avoided at all costs.

Choose foods that are high in good fats. The best options include plant oils, nuts, and seafood.

Saturated fat consumption should be limited, and trans fat meals should be avoided.

Choose a diet high in fiber, such as whole grains, vegetables, and fruits.

Calcium should be consumed in sufficient amounts in the diet; however, milk is not the greatest or only source of calcium.

Calcium can be found in collard greens, bok choy, fortified soy milk, baked beans, and calcium and vitamin D supplements.
Other beverages are chosen over water.

Consume alcoholic beverages in moderation. While there are health benefits to doing so, it is not suggested for everyone.

Consider taking a daily multivitamin and supplementing with extra vitamin D, both of which offer potential health benefits.

Aside from eating, the book suggests getting plenty of exercise and maintaining a healthy weight.

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