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, seasonings, or toppings. Choose an item from the Vegetable group at least 3 to 5 times each day. 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. It's a treat to enjoy 2 to 4 servings from the Fruit Group as part of your daily diet. 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.