The dietary guidelines for healthy people consist of the following main points:

• Keep Balance between the amounts of food consumed with physical activity in order to maintain healthy weight.
• Consume more of nutritious foods such as fruits and vegetables, whole grains, fat free and low fat dairy products.
• Consume fewer foods with sodium (salt)
• Avoid full fat items, butter, and coconut / palm oil as they are in high in saturated fats.
• Avoid fried & fast food as they are high in Trans fats.
• Increase the consumption of fish, poultry, and lean meat.
• Replace white bread with whole grains like brown bread.
• Drink water 8-10 glasses /day.
• Increase your fibers intake by having more whole grains, legumes, fruits and vegetables. (See Table below)

Examples of fiber content in some vegetables and fruits:

1 medium apple = 4.4 gms of fiber.
1 medium banana = 3.2 gms of fiber
1 medium carrot = 1.7gms of fiber
Steamed broccoli ½ cup = 2.6gms of fiber