dark-green fresh vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fresh fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.
Make half the grains you eat whole grains such: Brown rice, buckwheat, bulgur, oatmeal, wild rice, and whole wheat bread are whole grains. Check the ingredient list on grain product labels. For whole-grain products, you will see the words, “whole” or “whole-grain” before the grain ingredient’s name. It should be the first ingredient. Whole grains are a source of nutrients, such as dietary fiber, iron, folate, magnesium, B vitamins and vitamin A.
Switch to fat-free or low-fat (1%) milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat. The dairy group contributes many nutrients, including calcium, magnesium, vitamin A, riboflavin, vitamin B12, and protein.
Choose a variety of lean protein foods: Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast. Protein foods are important sources of nutrients in addition to protein, including B vitamins, vitamin D, and vitamin E.
Eat some seafood: Seafood includes fish (such as salmon, tuna, and