4. Foods to eat more often
Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for good health – including potassium, calcium, vitamin D in milk; and fiber in fruits, vegetables and legumes. Make them the basis for meals and snacks.
5. Make half your plate fruits & vegetables
Choose red, orange, and dark-green vegetables like red bell peppers, batata, and arugula or spinach, along with other vegetables like green beans for your meals. Add fruit to meals as part of main or side dishes like mango salsa or guava vinaigrette perfect for salads or make fruit as dessert.
6. Switch to fat-free or low-fat (1%) milk
They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.