Remember to choose the natural forms of nuts, seeds, and their butters that have not been processed with tropical or hydrogenated oils. Fresh Fruits Aim for a minimum of 4 fresh fruits per day. Fresh fruits like bananas, oranges, cantaloupe, grapes and strawberries provide carbohydrates, vitamin C, beta-carotene, potassium, fiber and phytochemicals. Dried fruits provide concentrated source of calories, fiber, and iron. Fresh Vegetables Aim for a minimum of 3-4 cups of vegetables per day.
Vegetables provide use with many vitamins and minerals.
Carrots, sweet potatoes, broccoli and tomatoes provide vitamin C, beta-carotene, potassium, fiber and phytochemicals. Dark green leafy vegetables are excellent sources of iron, calcium, Vitamin K, and beta-carotene. Low Fat Dairy and Calcium Fortified Foods Go for 3-4 servings supplying 250 milligrams of calcium or greater per serving. Vitamin D is needed for absorption of calcium from the intestine and into the bone. Low intakes can lead to early osteoporosis and an increase in stress fractures.