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- 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.
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- Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens
-Eat more orange vegetables like carrots and sweetpotatoes
-Eat more dry beans and peas like pinto beans, kidney beans, and lentils
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- Eat a variety of fruit
- Choose fresh, forzen, canned, or dried fruit
-Go easy on fruit juice
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- Go low-fat or fat-free when you choose mild, 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.
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-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
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