According to U.S. Food and Drug Administration you should:
Focus on consuming nutrient-dense foods and beverages. Americans currently consume too much sodium and too many calories from solid fats, added sugars, and refined grains. These replace nutrient-dense foods and beverages, or foods that have a lot of nutrients but relatively few calories, and make it difficult for people to achieve recommended nutrient intake while controlling calorie and sodium intake. A healthy eating pattern limits intake of sodium, solid fats, added sugars, and refined grains and emphasizes nutrient-dense foods and beverages which include—vegetables, fruits, whole grains, fat-free or low-fat milk and milk products seafood, lean meats and poultry, eggs, beans and peas, and nuts and seeds.