Non-starchy vegetables like spinach, carrots, and tomatoes are a good choice. You can try to eat four or more cups of raw or cooked vegetables per day
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Berries like strawberries, blackberries, blueberries, and raspberries are high in fiber and water, and low in calories. You can try to eat two to three medium pieces of fruit or one cup of cut fruit per day.
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Whole grain
Whole grains like whole wheat, brown rice, barley, quinoa, and oats are a good choice.
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Lean protein
Lean proteins like tuna, lean pork, or chicken are a good choice. You can try to eat three or more ounces of fish per week, and no more than nine to 28 ounces of meat or poultry per week.
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Nonfat or low-fat dairy like milk, yogurt, and cheese is a good choice. You can try to eat 1.5 ounces of cheese per day
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Nut
Nuts provide healthy unsaturated fats, fiber, and magnesium. You can try to eat a quarter cup of unsalted nuts or seeds per week.