What should I eat? 

Carbohydrates (carbs) 

What to know: Carbs are the sugars and starches that your body turns into glucose. Your body uses them for energy. Look closely at carb content in foods. It directly affects your blood sugar levels. Try to eat whole grain products and a variety of fruits and vegetables.
Examples: Vegetables, fruits, beans, baked goods, grains, pastas, and breads 

Fats 

What to know: There are healthier fats and bad fats. Healthier fats (unsaturated fat and omega-3 fatty acids) can be good for your heart and blood vessels. Bad fats (saturated and trans fats) can increase your risk of heart attack and stroke. National guidelines recommend limiting the fat you eat and eating healthier fats when you can. Try to limit processed foods and added sugars. This is especially important if you have high cholesterol. 
Examples: 

• Healthier fats: Olive oil, canola oil, peanut oil, nuts, and fish 
• Bad fats: Red meat, butter, and many desserts 

Proteins 

What to know: You need protein to build and repair body tissue. Many protein sources also have bad fats, so choose lower-fat versions and lean cuts. Some vegetables, beans, and nuts can give you protein without bad fats.
Examples: Meat, eggs, beans, legumes and nuts, fish and seafood, and low-fat or nonfat dairy products 

Drinks 

What to know: Many popular drinks appear healthy but are packed with added sugars and offer little to no nutrients. These can include juices, lemonades, sports drinks, energy drinks, soft drinks, flavored waters, or bottled teas.  Limit alcohol and drinks with added sugars. Remember, water is always the best choice.
Examples: Water, unsweetened teas, coffee, and diet soda