Eat a variety of vegetables each day.
Aim for these amounts each week:
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1 cup dark green vegetables
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3 cups red or orange-colored vegetables
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½ cup dry beans and peas
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3½ cups starchy vegetables
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2½ cups other vegetables
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Eat a variety of fruits each day.
Go easy on fruit juices.
Good choices of fruits include:
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Berries
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Bananas
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Apples
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Melon
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Dried fruit
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Frozen fruit
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Canned fruit
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Choose whole grains whenever you can.
Aim to eat at least 2 ounces of whole grains each day:
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Bread
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Cereal
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Rice
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Pasta
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Potatoes
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Tortillas
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Choose low-fat or fat-free milk, yogurt, or cheese each day.
Good choices include:
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Low-fat or fat-free milk or chocolate milk
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Low-fat or fat-free yogurt
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Low-fat or fat-free cottage cheese or other reduced-fat cheeses
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Calcium-fortified milk alternatives
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Choose low-fat or lean meats, poultry, fish and seafood each day.
Vary your protein. Choose more:
Choose less high-fat and red meat.
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