They are rich in vitamin C. Count only 100 percent fruit juice as a fruit. Choose most often foods that are made with little fat or sugars. These include bread, English muffins, rice and pasta. Baked goods made from flour, such as cakes, cookies, croissants and pastries, count as part of this food group, but they are high in fat and sugars. They are lowest in fat.
Cottage cheese is lower in calcium than most cheeses.
Choose lean meat, poultry without skin, fish and dry beans and peas often. They are the choices lowest in fat. Broil, roast, or boil these foods, instead of frying them. Nuts and seeds are high in fat, so eat them in moderation. Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings from the milk, yogurt and cheese group.