|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 vegetable 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 fruits.
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.