Once available only in health foods stores, most of these grains have become supermarket staples. Eat a variety of vegetables. Broccoli is very nutritious, but you don't have to eat it every day. Bags of mixed vegetables in the frozen foods section make getting an assortment at a single meal easy. Eat more fruits.
Research shows the average American eats about one serving a day.
Don't forget herbs and spices. Even though you don't eat much of them, they contain phytochemicals too. Garlic, hot peppers, basil, parsley, and other fresh and dried herbs add zip to low-fat foods. Decrease portion size of meat, fish and poultry. You'll naturally eat more grains and vegetables if you do.