Vegetables Have 3 to 5 servings every day. Vegetables provide vitamins and minerals. Leafy green vegetables and asparagus are good sources of folic acid. Fresh vegetables are best, but frozen or canned vegetables are okay. Avoid fried vegetables like french fries.
Fruits provide vitamins and minerals.
Limit fruit drinks with added sugar. Real fruit juice has more of the vitamins you need. Calcium builds bones and teeth. Limit non-dairy milk substitutes. Coffee creamers and condensed milk have low nutritional value.