Work hard to increase your intake of healthy foods while staying within your calorie goals.
Eat a variety of fruits and vegetables, especially dark green, red, orange, beans and peas.
At least half of the grain ration was consumed in the form of whole grains. Increase the amount of whole grains by replacing refined grains with whole grains. Increase your consumption of low-fat or low-fat milk and milk products, such as milk, cheese, yogurt, and fortified soy drinks. Choose a wide variety of protein foods, which include seafood, lean meat, poultry, eggs, beans, peas, soy products, unsalted nuts and seeds.
Choose seafood instead of some meat and poultry.
Replace protein foods that are high in solid fats with proteins that are low in solid fats and calories.
Use healthy vegetable oils to replace hard fats wherever possible.
Choose foods that provide more potassium, dietary fiber, calcium and vitamin D. These foods include vegetables and fruits, whole grains, milk and dairy products.
Eat a variety of fruits and vegetables, especially dark green, red, orange, beans and peas.
At least half of the grain ration was consumed in the form of whole grains. Increase the amount of whole grains by replacing refined grains with whole grains. Increase your consumption of low-fat or low-fat milk and milk products, such as milk, cheese, yogurt, and fortified soy drinks. Choose a wide variety of protein foods, which include seafood, lean meat, poultry, eggs, beans, peas, soy products, unsalted nuts and seeds.
Choose seafood instead of some meat and poultry.
Replace protein foods that are high in solid fats with proteins that are low in solid fats and calories.
Use healthy vegetable oils to replace hard fats wherever possible.
Choose foods that provide more potassium, dietary fiber, calcium and vitamin D. These foods include vegetables and fruits, whole grains, milk and dairy products.
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