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Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day.
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Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens. Eat more orange veggies like carrots and sweet potatoes.
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Eat a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Go easy on fruit juices.
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Make the most of our fat sources from fish, nuts, and vegetable oils. Limit solid fats like butter, margerine, shortening, lard, and foods that contain these. Keep saturated fats, trans fats, and sodium low.
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Go lowfat or fat-free when you choose milk, yogurt, and other milk products. If you don't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages.
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Choose lowfat or lean meats and poultry. Bake it, broil it, or grill it. Vary your protein routine. Choose more fish, beans, peas, nuts, and seeds.
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