Grains- Make half your grains Whole grains. Aim for 3 oz. each day.
Vegetables- Try to eat more dark green vegetables. Eat about 3 cups of Veggies each day!
Fruits- Vary your fruit-eat fresh, frozen or canned, but go easy on the fruit juice. Try to get 1 1/2 to 2 cups each day!
Milk- Go low fat or fat free. If you can not eat milk products, choose lactose free products, they still contain calcium that your body needs. Eat or drink about 3 cups of dairy each day!
Meats and Beans- Choose low fat or lean meats and poultry. Try to eat anywhere from 4-6 oz. per day, depending on your age.