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Answer:
1) cook at home more often
2) eat fruits and vegetables everyday
3) choose whole grains regularly
4) Have legumes at least 3 times a week
5) Use olive oil to cook and flavour food
6) Enjoy nuts each week
7) Choose fish and seafood about 3 times a week
8) Choose low fat milk or alternatives
9) Limit red meat
10) Flavor foods with tomatoes, garlic and onion at least
2 times a week
11) Eat less salt (sodium)
12) Limit sweets and desserts to 2 times or less per week