Focus on eating high-quality foods in appropriately sized portions. Some meat, poultry, fish, eggs, beans and nuts. Dietary sources of vitamin D are. Lean meat, fish, poultry and or alternatives. Aim for foods that are less than five per cent of the of sodium. Most women do not eat enough seafood to meet weekly recommendations of to ounces Snacks can be a good way to fill in fruits and whole grains you might have missed at meals. There's also research.