Revise your diet. Each day get seven grain servings, four vegetable and fruit servings and two nonfat dairy servings. Examples of what constitutes a serving are: grains, 1/2 cup of cereal or 1 slice whole-grain bread; vegetables, 1/2 cup cooked vegetables; fruit, a medium-sized fruit or 6 ounces fruit juice; dairy, 8 ounces skim milk or its equivalent as cheese. Limit meat, poultry and fish to 6 ounces a day. Throw in a weekly total of 2 cups of nuts or seeds.