Whole Grain
This group includes bread, rice, pasta, hot or cold cereals, corn, millet, barley,
bulgur, buckwheat groats and tortillas. Build each of your meals around a hearty
grain dish - grains are rich in fiber and other complex carbohydrates, as well
as protein, B vitamins and zinc.
Vegetables
Vegetables are packed with nutrients; they provide vitamin C, beta-carotene,
riboflavin and other vitamins, iron, calcium and fiber. Dark green, leafy vegetables
such as broccoli, collards, kale, mustard and turnip greens, chicory or bok
choy are especially good sources of these important nutrients. Dark yellow and
orange vegetables such as carrots, winter squash, sweet potatoes and pumpkin
provide extra beta-carotene. Include generous portions of a variety of vegetables
in your diet.
Legumes
Legumes, which is another name for beans, pea and lentils, are all good sources
of fiber, protein, iron, calcium, zinc and B vitamins. This group also includes
chickpeas, baked and refried beans, soy milk, tofu, tempeh and texturized vegetable
protein.
Fruit
Fruits are rich in fiber, vitamin C and beta-carotene. Be sure to include at
least one serving each day of fruits that are high in vitamin C - citrus fruits,
melons and strawberries are all good choices. Chose whole fruit over fruit juices,
which don't contain as much healthy fiber.