The pyramid calls for eating a variety of foods from each group to get the nutrients you need. Fat and added sugars come mostly from fats, oils, and sweets, but can be part of or added to foods from the other food groups as well. Know what to say yes to, what to moderate, and what to go easy on. Say yes to 5 or more servings of fruits and vegetables a day to get vitamins, minerals, dietary fiber, and anticancer substances. Dietary Fiber Dietary fiber comes from plant foods only.
Animal foods have no fiber.
Aim to get between 20 and 35 grams of dietary fiber per day. Food labels list the grams of dietary fiber per serving. It is needed to strengthen bones and teeth, to help guard against osteoporosis, and to help your heart beat, your blood clot, your muscles flex, and your nerves react. Health experts recommend 1000-1500 milligrams of calcium a day for adults. Calcium-fortified juices, cereals, breads, etc.