Eat 3 to 5 servings of vegetables, and 2 to 4 servings of fruit each day. High in fiber and nutrients, and naturally low in fat, these foods provide vitamins and minerals, such as Vitamins A and C, iron, folate, potassium, and some calcium. In general, deeply or brightly colored vegetables and fruits pack the most nutrients. Choose fruit juices that are 100 percent juice. Eat 2 to 3 servings a day of milk, yogurt, and cheese, which provide protein and calcium.
Adequate calcium helps develop and maintain bone mass.
Eat 2 to 3 servings from the meat, poultry, fish, dry beans, eggs, and nuts group. This group provides protein, B vitamins, iron, zinc, and other nutrients. A serving from this group is 2 to 3 ounces of cooked lean meat, poultry or fish. Trim visible fat from meats before cooking, and remove the skin from poultry. Finally, use fats, oils, and sweets sparingly.