Healthy eating patterns and regular physical activity can help people achieve and maintain good health and reduce the risk of chronic diseases.

Use healthy oils (like olive oil and canola oil) for cooking, on salad, and at the table. Limit butter. Avoid trans-fat.

Drink water, tea or coffee (with little or no sugar). Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). Avoid sugary drinks.

The more veggies and the greater the variety, the better. Potatoes and French fries don’t count.

Eat plenty of fruits of all colors.

Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). Limit refined grains (like white rice and white bread).

Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats.

Source: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dietary-guidelines/art-20045584