Use whole grain products more often than white bread or white rice. Serve several vegetables with each lunch and supper. Serve bean dishes more often. Use meat as a side dish. Serve fruits for snacks and desserts.
Sugar is a simple carbohydrate.
Sugar and high sugar foods usually do not contain many other nutrients, such as protein, vitamins or minerals. Thus, sugars provide extra calories with little nutritive value. The major health hazard from eating too much sugar is tooth decay, or dental caries. However, the risk of caries is not simply a matter of how much sugar you eat. Choose fresh fruits and fruits canned or frozen without sugar, rather than fruits canned in heavy syrup.