MAKE HALF OF YOUR PLATE FRUITS & VEGETABLES

  • Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes.

  • Eat fruit, vegetables and unsalted nuts as snacks.

SWITCH TO SKIM OR 1% MILK

  • Try calcium fortified soy products as an alternative to dairy foods.

MAKE AT LEAST HALF YOUR GRAINS WHOLE

  • Choose 100% whole-grain cereals, breads, crackers, rice, and pasta.

  • Check the ingredient list on food packages to find whole-grain foods.

VARY YOUR PROTEIN FOOD CHOICES

  • Keep meat and poultry portions small and lean.

  • Eat beans which are a great source of fiber and protein.