Many nuts and seeds are often healthy choices, such as almonds, walnuts, lentils and sunflower seeds. When you choose nuts, you need to look for unsalted or low-salt varieties. You should also include whole-grain and low-fat bread, cereal, rice and etc..
You should add meat, poultry and fish, if possible, always opt for lean meats, such as pork tenderloin, beef sirloin or skinless chicken. Some fat substitutes can also be considered, such as low-fat margarine, applesauce, mashed bananas, pumpkin and low-fat milk.
As for condiments and dressings, you should choose low-fat salad dressings, spices, flavored vinegars and olive oil.