Bread, Fortified Cereal, Rice and Pasta group and need 6 or more servings. Emphasize importance of fiber and carbohydrates. Whole-grain and fruits contain fiber. Fiber helps reduce cholesterol. Soluble fiber consists of fruits, nuts, brown rice, and oat bran.
Insoluble fiber consists of fruit skins, which can help with digestive disorders.
Vegetable group, 2-3 servings. Emphasize Vitamin A. Vitamin A protects skin and helps the eyes. Foods that contain high amounts of vitamin A are deep green leafy vegetables. Emphasize Vitamin C. Vitamin C helps absorb iron from plant foods. Emphasize calcium, Vitamin D, and protein.