Fresh vegetables are best, but frozen or canned vegetables are okay. Avoid fried vegetables like french fries. Fruits provide vitamins and minerals. Limit fruit drinks with added sugar. Real fruit juice has more of the vitamins you need.
Calcium builds bones and teeth.
Limit non-dairy milk substitutes. Coffee creamers and condensed milk have low nutritional value. If you can't digest the sugar in milk, or are lactose- intolerant, there are special products in the dairy section you can buy. Protein builds strong muscles and blood. Liver, eggs and nuts are good sources of folic acid.