Registered dietitian Mary Ligotti-Hitch from Beaumont stopped by FOX 2 to go over a day's worth of healthy eating.
Hitch said each meal or snack has to have: Protein, whole grain, fruit or vegetable and portion control.
A good breakfast start would include plain yogurt, fruit, a whole grain Kashi bar.
Watch for no added sugar in the yogurt and calories in granola bars.
For lunch, try low starch vegetables, salad, protein like an egg or tuna, whole grain crackers and a fruit cup with no added sugar.
Snacking is important but stay within 200 calories with portion control, Hitch said.
For dinner, a good idea is try one meatless meal a week.
One example is black beans, brown rice as a whole grain and a lot of low starch vegetables like broccoli and carrots.