Nuts and seeds are high in fat, so eat them in moderation. Different types of vegetables provide different nutrients. Eat a variety. Include dark-green leafy vegetables and legumes several times a week. They are especially good sources of vitamins and minerals.
Legumes also provide protein and can be used in place of meat.
Go easy on the fat you add to vegetables at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise and salad dressing, count as fat. Go easy on fruits canned or frozen in heavy syrups and sweetened fruit juices. Count only 100 percent fruit juice as fruit. To get the fiber you need, choose several servings a day of foods made from whole grains.