 For healthy bones, eat three servings a day of vitamin D fortified fat-free milk and other calcium-rich foods like dark green, leafy vegetables, and fortified cereals. Potassium can help prevent high blood pressure and is found in fruits, vegetables, milk, and yogurt. Foods with plenty of fiber can help prevent heart disease and type 2 diabetes and help you keep your weight down, especially fruits, grains, beans, lentils, and vegetables.