[adultwany]

Hi,
Try including at least three cups of dairy each day in your diet.
Make vegetables and fruits, cereals and grains the mainstay of your diet. Aim for 5-9 servings a day.
Avoid high salt foods.
your body needs the good type of fats that are found in almonds, avocado, sunflower seeds, flaxseed, olives, fish, soybeans, and evening primrose oil.
Raw almonds are a great source of potassium and protein. Avoid salted and roasted nuts.
Use olive oil.
Hope will help you.