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Fruits and Vegetables
Fruits are also full of vitamins and minerals. You should have anywhere from two to four servings of fruit a day.
If you are choosing fruit juice
make sure that it is 100% as no sugar added.
You should also try to choose whole fruits as much as possible since
they have the added bonus of fiber.
The dairy group includes milk,
yogurt, and cheese. Two to three
servings a day is recommended and you should try to choose low-fat
options. Dairy is an important provider
of calcium and other vitamins. If you
are lactose intolerant or vegan it is important that you get these vitamins
elsewhere. Soy milk is a great option.
It is recommended that you get anywhere from six to eleven servings of grains each day, depending on your age and activity level. Grains include bread, rice, pasta, and cereal.
Try to choose whole grains and avoid the
“white” grains such as white bread and white rice. You can find almost all grain foods in a
whole grain variety, including pasta and bread.
Meat and meat alternatives are an
important source of protein and many other vitamins and minerals. Some foods that fall into this category
include fish, poultry, beef, pork, eggs, beans, nuts, and of course tofu. The recommend daily servings are between two
and three. Try to choose leaner meats since
they have fewer animal fats which aren’t healthy.
Try and limit this food group as much as possible. Remember a little fat is good for you, preferably in the form of vegetable oils such as flax seed oil.
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