- Minimum 5 fruits or vegetables a day for women and 9 for men.

- High fiber.  Whole grain such as whole wheat or oat products.  Read labels for fiber content.  Heavier bread usually has more fiber content.

- Emphasize good fats and minimize bad fats

    Good fats:  vegetable oils, olive oil, canola oil, monosaturated or polyunsaturated fats, nuts, fish

    Bad fats:  hydrogenated oils, saturated fats, trans fats, beef, pork, butter, coconut oil (used in frying many foods by fast food restaurants)

    Special margarines high in plant sterols or plant stanols are okay (Benecol, Take Control)

- Higher in calcium products such as low fat milks or cheeses, yogurt, or calcium enriched foods

- In general, soy products are healthy (tofu is soy).  If drinking soy milk check calcium content; hope for 20-25% of minimum daily requirement.

- Eat breakfast