How to do it Read labels. Look for foods with a little sodium as possible. Don't judge sodium by taste. At McDonald's, the french fries have less sodium than any of the sandwiches. 7 Eat at least three servings of vegetables at dinner each night and two servings of fruit as snacks each day.
Experts recommend four or five servings of vegetables and four or five servings of fruit a day.
For many people, the easiest way to get enough is to have three servings of vegetables at dinner and squeeze in a couple of servings of fruits as snacks. Saute spinach, broccoli, etc., in a little oil and garlic. Steam or microwave Brussels sprouts, green beans, asparagus, or broccoli and coat with lemon juice, mustard, and a touch of oil. Saute sliced onion, peppers, and mushrooms. Bake a sweet potato 'til it's soft and caramelized inside.