Make at least half your grains whole: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain product. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire kernel. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.
Vary your veggies: Add more vegetables to your day, eating more vegetables is important because they provide vitamins and minerals and most are low in calories. Choose veggies bright in color, they not only taste great but are great for you.
Focus on fruit: Eating fruit provides health benefits, people who eat more fruits and vegetables are more likely to have a reduced risk of some chronic diseases. Fruits are low in fat, sodium and calories.
Get your calcium rich foods: Got your dairy today? The daily group includes milk, yogurt, cheese, and fortified soymilk. They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health. Choices should be low fat or fat free -- to cut calories and saturated fat.
Go lean with protein: Protein foods include both animal (meat, poultry, seafood, and eggs) and plant (beans, peas, soy products, nuts, and seeds) sources. We all need protein -- but most Americans eat enough, and some eat more than they need. How much is enough? Most people, ages 9 and older should eat 5 to 7 ounces of protein each day.