Broil, roast, or boil these foods instead of frying them. Nuts and seeds are high in fat, so eat them in moderation. They are lowest in fat. Vegetable Group 3-5 Servings Different types of vegetables provide different nutrients. Eat a variety.
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. Fruit Group 2-4 Servings Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Go easy on fruits canned or frozen in heavy syrups and sweetened fruit juices. Count only 100 percent fruit juice as fruit.