• Eat a variety of fruits and vegetables. Chose 5 or more servings per day.
• Eat a variety of grain products, especially whole grains. Choose 6 or more servings per day.
• Add pulses, sprouts in your diet.
• Eat a fibre rich diet.
•  Include fat-free and low-fat milk products.
• Choose fats and oils with 2 grams or less saturated fat per tablespoon, such as canola, olive, safflower rice bran oil, etc.
• Limit your intakes of foods high in calories or low in nutrition. This includes foods with a lot of added sugar like soft drinks and candy.
• Limit foods high in saturated fat, Trans fat and/or cholesterol, such as full-fat milk products, fatty meats, partially hydrogenated vegetable oils (dalda) and egg yolks. (Trans fat comes from adding hydrogen to vegetable oil, which partially hydrogenates it. It’s also found naturally in meat and dairy products. Trans fat tends to increase blood cholesterol levels.)
• Limit your intake of non veg diet 2-3 times a week and choose meat like chicken and fish.
• Eat less than 6 grams of salt (sodium chloride) per day. That’s equal to about 1 teaspoon of salt, or a daily sodium intake of less than 2,300 mg.
• Get enough physical activity to keep fit, and balance the calories you burn with the calories you eat. Swim or walk or do other activities for at least 30minutes every day but only after your doctor declares you fit to resume physical activity.

Following these guidelines will help you achieve and maintain a healthy eating pattern. The benefit of that include a healthy body weight, a desirable stamina, normal blood pressure and reduces your chances for any kind of diseases specially if coupled with exercises.