I found a very good website of a so called DASH eating plan, with this plan in mind you can make some very good and of course healthy foods. Here it is:
The text in italic shows the food groups.
Grains & grain products
1 slice bread
1 cup ready-to-eat cereal*
cup cooked rice, pasta, or cereal
Vegetables
1 cup raw leafy vegetable
cup cooked vegetable
6 ounces vegetable juice
Fruits
1 medium fruit
cup dried fruit
cup fresh, frozen, or canned fruit
6 ounces fruit juice
Lowfat or fat free dairy foods
8 ounces milk
1 cup yogurt
1 ounces cheese
This foods can be eaten daily.
