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Replacing dangerous trans fats with healthy fats such as switching fried chicken for grilled salmon will make a positive difference to your health. Choose food from all five groups and follow the tips below. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. Fresh fish should have a clear color, a clean smell, and firm, springy flesh. Eat with others whenever possible. Want to learn more? Most seafood is high in healthy polyunsaturated fat. However, sugar-sweetened drinks contain lots of sugar and calories. Lower fat, lower sugar crackers, such as animal, graham, rye, soda, saltine, and oyster.