Your dietary staples should include:
• Lean animal protein sources, including but not limited to:
o Most turkey and chicken in general, especially if it is skinless. Turkey and chicken breasts especially.
o Ground turkey, chicken, beef or pork.
o Virtually all forms of fish, even the fattier fishes are very good for you. Tuna, while also good, should be eaten sparingly if you're concerned about mercury consumption.
o More exotic-type meats, if you can find them: buffalo, ostrich, lamb, elk, venison, alligator, etc.
o Whole eggs. The unhealthiness of whole eggs is a myth; contrary to past assumptions, they have no impact on heart disease at all. The main reason for this is that cholesterol in food does not impact the actual cholesterol level in your blood; almost all your cholesterol is made in you liver, based mainly on your saturated fat and trans fat consumption.
• Whole grains, including but not limited to:
o Whole wheat bread, bagels, rolls, etc.
o Whole wheat pasta
o Brown rice
o Whole grain breakfast cereals and muesli
• Virtually all fruits and vegetables, including beans and dry-roasted nuts.
• Healthy fats like olive oil (for sauces, dressings & low-temperature cooking) and canola oil (for high-temperature cooking), and Omega-3 rich fish oil.
• Low fat dairy products like skim milk, low fat/nonfat yogurt and reduced fat cheeses. Just be aware that some "reduced fat" cheeses are still relatively high in saturated fat.