Whenever you can, add a serving of veggies to your meals, including eggs, soups, salads, sandwiches, wraps, stir-frys, pizza, and smoothies. Have at least one serving/day of raw vegetables—such as a green salad or a snack of fresh carrots.

Eat brightly colored fruit—such as blueberries, strawberries, cantaloupe, and yellow peaches. Avoid dried fruit and fruit juices, as they contain too much sugar and calories.

1 serving of fruit = ½ cup

Nuts and seeds-such as walnuts, almonds, pumpkin seeds, and sunflower seeds—contain healthy fats, fiber, and protein. A study found that eating just 3 servings/week of nuts reduced all-cause mortality by 39%! A serving (1 ounce) is about 200 calories.

1 ounce of nuts = ¼ cup = small handful

This is a little less than a cup of unsweetened yogurt. Other options include: non-fat milk, soy and almond milk, and low-fat cheese.

Instead of white bread, white rice, and processed foods (such as processed breakfast cereals), have ½ cup brown rice or quinoa, which is a great whole grain substitute, or 1 slice of a hearty bread (with at least 2 grams fiber/slice).

Legumes are protein-rich and include beans, lentils, and peas. They are a great substitute for red meat. Studies have found that people who reduce their consumption of red meat have lower mortality risk.

Instead of fried seafood, have baked, broiled, or grilled seafood. Avoid seafood that contains toxins, especially that with high levels of mercury. Good options include salmon, sardines, tilapia, trout, and crab.

In Mediterranean diets, a high percentage of calories, up to 40-50%, typically comes from healthy fats like olive oil, instead of "bad fats" like butter and other animal fats.