Do Eat …

■ At least six servings of leafy greens every week. (That’s a salad almost every day.)

■ At least one serving of another vegetable every day.

■ More than two servings of berries every week.

■ More than five servings of nuts every week. (Try them as a daily snack.)

■ Extra-virgin olive oil instead of butter and as your primary cooking oil.

■ More than three servings of whole grains every day.

■ Fish that hasn’t been fried for at least one meal every week.

■ Beans for more than three meals every week (that is, roughly every other day).

■ Poultry for more than two meals every week.

■ A glass of wine every day (though Morris says there’s no need to drink this if you’re avoiding alcohol).