Eat at least 3 oz of whole grain cereals, breads,
crackers, rice or pasta every day.
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 vegetable like carrots and
Eat more dry beans and peas like: pinto beans,
kidney beans, and lentils.
Eat a variety of fruit.
Choose fresh, frozen, canned, or dried fruits.
Go easy on fruit juices.
Go low-fat or fat free when you choose milk,
yogurt, and other milk products.
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.