• Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day.
• 1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta.

• Eat more dark green veggies like broccoli, spinach, and other dark leafy greens.
• Eat more orange vegetables like carrots and sweet potatoes.
• Eat more dry beans and peas like pinto beans, kidney beans, and lentils.

• Eat a variety of fruit.
• Choose fresh, frozen, canned, or dried fruit.
• Go easy on fruit juices.

• Go low-fat or fat-free when you choose milk, yogurt, and other milk products.
• If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages.

• Choose low-fat or lean meats and poultry.
• Bake it, broil it, or grill it.
• Vary your protein routine—choose more fish, beans, peas, nuts, and seeds.

Fats, Oils and Sugars

• Know the limits on fats, sugars and salt (sodium).
• Make most of your fat sources from fish, nuts, and vegetable oils.
• Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these.
• Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
• Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.