https://free.yudu.com/item/details/1631673/Steve-Olschwanger-Developing-Healthy-Food-Habits
Have complete meals everyday and that means do not skip your breakfast, lunch or dinner.
Your food should contain a lot of fruits and vegetables.
Look for the words 'whole grain' as a first ingredient on breads and pastas.
Add more body building foods such as milk, pulses, egg, meat etc.