Fruits and Vegetables

• Choose different types and colors of produce and eat in season when it's healthiest.
  
  

Whole Grains

• Whole grains like oats, whole wheat flour, quinoa, brown rice, barley and amaranth are healthier than refined flours and grains.
  
  

Low Fat Proteins

• Beans, tofu, most fish, chicken and whole grains like oats, quinoa and amaranth have lots of healthy protein without the unhealthy fat you find in full fat dairy products and red meats.
  
  

Eggs and Milk

• Eggs and whole milk are not low in fat, but you can still get the nutrition by substituting egg whites for whole eggs and using low fat or nonfat milk.
  
  

Healthy Portions

• Instead of choosing low fat versions of butter, salad dressings, nut products and cheese, which undergo processing and contain filler ingredients, use small amounts of the full fat versions to flavor all the healthy low fat foods in your diet.