Eat three more reds.

Red beans, sweet potatoes and red dates

Eat four more whites.

Chinese cabbage, radish, lotus root and tofu

Eat 4 more blacks.

Black beans, fungus, black rice, sesame.

Eat three melons less.

Watermelon, cucumber, bitter gourd

Eat less cold.

Ice cream, ice cream, iced tea

Eat 3 pieces less meat.

Seafood, sushi, sashimi