Include beans, lentils, nuts, seeds, tofu, fish, eggs, poultry, and lean meats.

Limit processed meats like bacon, sausage, and deli meats.

Choose milk, yogurt, and cheese with little or no added sugars.

You can also choose fortified nondairy alternatives, like soy milk.

Eat a variety of vegetables each day, including dark green, red, orange, and other colorful options.

Fresh, frozen, and low-sodium canned vegetables all count.

Eat a variety of whole fruits.

Choose fresh, frozen, or canned fruit packed in water or juice instead of syrup.

Limit fruit juice.

Choose whole grains more often than refined grains.

For example, choose whole-grain breads and cereals and whole wheat pasta and whole-grain crackers.

Choose mostly unsaturated fats, such as olive oil, canola oil instead of butter, shortening, or coconut oil.

Protein foods

1 to 1½ servings

1 serving is:

• 3 ounces cooked lean beef, pork, lamb, or ham
• 3 ounces cooked chicken or turkey (no skin)
• 3 ounce cooked fish or shellfish (not fried)
• 1 egg
• 1/4 cup egg substitute
• 1 ounce nuts or seeds
• 2 tablespoons peanut or almond butter
• 1/2 cup cooked dry beans or peas
• 3 oz of soy products, such as tofu

Dairy

2 servings

1 serving is:

• 1 cup (8 fl oz) milk
• 1 ounce cheese
• 3/4 cup (6 fl oz) yogurt

Vegetables

1¼ servings

1 serving is:

• 1 cup cut-up raw or cooked vegetables
• 2 cups raw, leafy vegetables
• 1/2 baked sweet potato
• 1/2 cup vegetable juice

Fruits

1 serving

1 serving is:

• 1 cup fresh, frozen, or canned fruit
• 1 medium piece of fruit
• 1 cup of berries or melon
• 1/2 cup dried fruit
• 1/2 cup 100% fruit juice

Whole grains

1 to 2 servings

1 serving is:

• 1 slice bread
• 1 cup dry cereal
• 1/2 cup cooked rice, pasta, or cereal
• 1 5-inch tortilla

Healthy fats

2½ servings

1 serving is:

• 1 teaspoon oil, such as olive oil or canola oil