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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 sweet potatoes
Eat more dry beans and peas like pinto beans, kidney beans, and lentils
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Eat a variety of fruit
Choose fresh, frozen, 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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