These foods include grains and vegetables such as potatoes, corn and lima beans. Eat whole grains and breads often. Most people can afford the calories in 6-11 servings of starchy foods when fats are not added. People in many parts of the world get most of their calories from grains without having overweight problems. For fewer calories from milk, choose 2 to 3 servings skim or low-fat milk and dairy products.
Skim milk has about half the calories as whole milk because it is lower in fat.
Eat a variety of meat, poultry, fish, cheese and beans. Choose 2 to 3 servings from those with lower amounts of fat most often. You can figure how many calories you eat each day by writing out what and how much you ate and drank. Then refer to the centerfold to figure how many calorie points you ate. One calorie point equals 75 calories.