Cooked beans are high in protein and fiber and low in fat. Tofu and white beans provide calcium. Almonds are good sources of vitamin E. Beef contains highly absorbable trace minerals like iron, zinc, and magnese. Poultry and seafood contribute vitamin B6, and pork is a rich source of thiamine. Serving Sizes 2 oz.
Vegetables are a fantastic source of vitamins and fiber.
They're also naturally low in fat and calories. Fruit makes a great snack or healthy dessert. It's high in carbohydrate energy and potassium, low in sodium, and full of vitamins. Complex carbohydrates make up the base of the pyramid. They provide B-vitamins, minerals, and fiber.