Use sugar substitutes instead of real sugar and salt substitutes in foods instead of adding salt. Increase the servings of vegetables, brown rice, whole wheat pasta, and cooked dry beans in each meal.
For desserts & snacks, eat fruit or other foods low in saturated fat, trans fat, cholesterol, sodium, sugar, and calories.
Carry fresh fruits with you to work as a snack.  Washed fruit are easy and need little preparation.

Dried fruits are a great option and last a long time.  Compare Nutrition Labels and choose those with little or no added sugar if possible. Use fresh, frozen, or low-sodium canned vegetables and fruits.  Many frozen vegetables now come in convenient microwave-steaming bags. Instead of trying to change your daily diet completely in a day, try changing 1-2 things at a time to give you time to get used to it. The table will help you keep record of each food group that you’re eating and whether you are getting enough for that day.

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