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each day, enjoy plenty of vegetables, fruits, and grains – especially whole grain foods. choose several servings of lower fat dairy foods and lean meats, poultry, fish, eggs or beans. be adventurous; you have many food and beverage choices within each food group!
carbohydrate and fibre. look for the words "whole grain" on package labels of rice, breads, cereals and crackers. add cut-up veggies (canned, frozen, fresh) to casseroles, pasta, pizza and soup. each week, buy a fruit or vegetable that's new to you. dairy foods and meats milk and alternatives foods, meat, poultry...
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