Recommended foods

Make your calories count with nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and "good" fats.

Healthy carbohydrates

During digestion, sugars and starches break down into blood glucose. Sugars also are known as simple carbohydrates, and starches also are known as complex carbohydrates. Focus on healthy carbohydrates, such as:

• Fruits.
• Vegetables.
• Whole grains.
• Legumes, such as beans and peas.
• Low-fat dairy products, such as milk and cheese.

Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

Fiber-rich foods

Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber moderates how your body digests food and helps control blood sugar levels. Foods high in fiber include:

• Vegetables.
• Fruits. For the most fiber benefit, eat whole fruits rather than drinking fruit juice.
• Nuts.
• Legumes, such as beans and peas.
• Whole grains.

Heart-healthy fish

Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids. These omega-3s may prevent heart disease. Avoid fried fish.

If you are pregnant, are planning to get pregnant or are breastfeeding, do not eat fish that's typically high in mercury. This includes shark, swordfish, king mackerel and tilefish.

'Good' fats

Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:

• Avocados.
• Nuts.
• Canola, olive and peanut oils.

But don't overdo it, as all fats are high in calories.