What to eat for a balance diet? -

What to eat for a balance diet? -

I am a Malaysian Chinese. We eat almost anything. I would like to know what is a balance diet. We take breakfast. We take rice for lunch and dinner. Sometimes we take supper. So what should I eat to reduce the chances of heart attack. I was a heavy smoker but stopped smoking 30 years ago. I am 73 years of age.Breakfast - cornflakes or cereals with milk/soy milk
Lunch/Dinner - rice with one meat one vegetable - one egg/tofu.
You can also take noodles with soup for lunch - dinner.

Remember no fried food, no oily food such as pork.
Drink more water - eat more fruit - vegetables.Eat a low-cholesterol, low-fat diet. This kind of diet includes cottage cheese, fat-free milk, fish (not canned in oil), vegetables, poultry, egg whites, and polyunsaturated oils and margarines (corn, safflower, canola, and soybean oils). Avoid foods with excess fat in them such as meat (especially liver and fatty meat), egg yolks, whole milk, cream, butter, shortening, lard, pastries, cakes, cookies, gravy, peanut butter, chocolate, olives, potato chips, coconut, cheese (other than cottage cheese), coconut oil, palm oil, and fried foods.
Please see the web page for more details on Diabetes diet.

What to eat for a balance diet? -