||Meat and Beans
||Bread, cereal, rice and pasta
||Healthy vegetables include spinach, broccoli, cabbage, peppers, olives, onions, tomatoes, cauliflower and asparagus
||Apples, oranges, pears, melons, grapes, bannanas
||Milk, cheese, cottage cheese, yogurt
||Meat, poultry, fish, beans, eggs and nuts
|6 ounces per day
||5.5 ounces per day
||Focus wholewheat pasta, whole grain, brown rice and wild rice.
||Fresh vegetables are best, frozen vegetables second. Always try to have lots of greens.
||Fresh fruit is the best, frozen second. Try to avoid canned fruit in sugar or syrup. Go for
||Always try to choose low fat or fat free milk and yogurt.
||Do your best to choose free range meat and try to avoid pork. Almonds, hazlenuts and walnuts arre healthy. For poultry choose chicken and turkey.