1: 1. Fruits: Berries, apples, and oranges make great snacks. 2. Vegetables: Add greens, peppers, and carrots to meals. 3. Protein: Lean meats, fish, and tofu are essential for energy.

2: 4. Whole grains: Brown rice, quinoa, and oats are fiber-rich. 5. Dairy: Greek yogurt, cheese, and milk support bone health. 6. Nuts and seeds: Walnuts, chia seeds, and almonds offer nutrients.

3: 7. Healthy fats: Avocado, olive oil, and coconut oil boost satiety. 8. Herbs and spices: Including turmeric, garlic, and ginger in dishes. 9. Beverages: Water, herbal tea, and coffee without added sugars.

4: 10. Treats: Dark chocolate, popcorn, and homemade snacks in moderation. 11. Breakfast options: Oatmeal, eggs, and smoothies to start the day. 12. Meal prep: Planning with approved items helps stay on track.

5: 13. Salads: Mix leafy greens, veggies, and protein for a balanced meal. 14. Sandwiches: Whole-wheat bread, lean protein, and veggies for lunch. 15. Soups: Broth-based soups with vegetables and lean proteins are filling.

6: 16. Stir-fries: Utilize a variety of vegetables, lean protein, and whole grains. 17. Snacks: Cottage cheese, hummus, and veggie sticks provide quick nutrition. 18. Desserts: Greek yogurt with fruit, chia pudding, and homemade treats.

7: 19. Beverages: Green tea, infused water, and dairy-free alternatives. 20. Grilling: Chicken, fish, and veggies marinated with herbs and spices. 21. Cooking methods: Roasting, steaming, and grilling for lower-fat options.

8: 22. Tracking food: Utilize apps or journals to monitor daily intake. 23. Portion control: Use measuring tools to avoid overeating. 24. Dining out: Choose restaurants with healthy options and modify dishes.

9: 25. Mindful eating: Savor each bite and listen to hunger cues. 26. Lifestyle changes: Incorporate exercise and stress-relief activities. 27. Consulting with healthcare providers: Get personalized guidance for success.