- A moderate amount of fat (about 25 percent of calories), mostly in the form of healthy fats from fish, nuts, and olive and canola oils.
- A moderate amount of lean protein (up to 20 percent of calories), from fish, beans, lean meats, soy, and eggs. (Yes, eggs are okay!)
- A shift to complex carbohydrates like whole grains in place of white rice, white flour, and white bread,
- Nine servings a day of fruits and vegetables.
- Yummy foods like peanut butter, chocolate, and shrimp.
- Up to one alcoholic drink a day for women and up to two drinks a day for men.
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