WEB, vegetables, whole grains, and beans are good s. Aim for 5 cups of fruits and vegetables per day. Have 3 ounces (oz) of whole grain foods every day (1 ounce = 1 slice bread, 1⁄2 cup cooked rice, pasta, or. cereal) Eat more omega-3 fats (heart-healthy fats): , tuna, mackerel, trout, and sardines. Aim to eat fish 2x week. O. The Food Breakdown.