To help reduce your fat, cholesterol, carbohydrates, and calories, consume largely plant foods (such as vegetables, fruits, and whole grains) and a modest quantity of lean and low-fat animal-based meals (meat and dairy products). Choose fish, poultry, and lean meats while shopping. Limit your intake to 5-7 ounces each day. Avoid extra fatty meats such as bacon, sausage, and hot dogs. Foods that are high in fiber, water, and nutrients help you feel full after eating just a small amount. These foods include many vegetables and fruits, legumes, whole-wheat and corn-based breads and cereals, and milk products from cows or goats who have not been given hormones or antibiotics. Fatty fish like salmon, mackerel, and tuna are rich in omega-3 acids that help prevent heart disease and diabetes by reducing blood pressure and triglyceride levels. Fish is also a good source of vitamin D and selenium. Shellfish contains zinc, copper, iodine, and iron. Meat is high in protein but low in fiber and other nutrients. However, some types of meat contain more harmful substances than others. For example, pork has higher levels of mercury than other meats, while beef and lamb contain higher amounts of polychlorinated biphenyls (PCBs) than fish. It is best to avoid these toxins entirely by choosing seafood over meat.