To get the fiber you need, choose several servings a day of foods made from whole grains. Choose most often foods that are made with little fat or sugars, like bread, english muffins, rice, and pasta. Go easy on the fat and sugars you add as spreads, seasoning, or toppings. 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 cooling. Added spreads or toppings, such as butter, mayonnaise, and salad dressing, count as fat. Use lowfat salad dressing. 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.