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| Grains (1/2 whole.) Eat at least 3 oz of whole grain bread, cereal, crackers, rice or pasta every day.
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| Eat more dark green veggies, orange veggies, dry beans and peas.
| | Eat a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Go easy on fruit juices.
| | Oils: Make most of your fat sources from fish, nuts and vegetable oils. Limit solid fats like butter, stick margarine, shortening, and lard.
| | Get calcium-rich foods: Go low-fat or fat-free.
| | Go lean on protein. Choose low-fat or lean meats and poultry. Backe it, broil it or grill it. More fish, beans, peas, nuts and seeds.
| | Be physically active for at least 30 minutes most days of the week.
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Health
