Four servings of calcium rich foods. Choose such foods as nonfat milk and nonfat to lowfat dairy products such as nonfat yogurt and reduced fat cheeses. Three servings from the protein group. Make lean choices such as skinless turkey breast, legumes and extra lean beef. One to two servings of fish per week.
Fish is rich in essential fatty acids that help in brain and vision development.
Six to eight servings from the whole grain group. Be careful to watch for portion size. Also, avoid putting fats on your breads or muffins, and limit the use of such extras as honey and jam on toast or crackers. Five servings of vegetables. Be sure to choose the nutrient dense type like deep green or orange vegetables.