Foods and nutrients to increase:
Increase vegetable and fruit intake.
Vegetables and fruits are major contributors to nutrients that are under consumed and vitamins A, C, and K. Reduced risks of chronic diseases, such as cardiovascular diseases of heart attack and stroke, and certain cancers. Most fruits and vegetables are relatively low in calories and can help achieve and maintain a healthy weight.
Eat a variety of vegetables, especially dark green, red, and orange.
Excellent sources of vitamins A, C, and B, calcium, iron, and carbohydrates.
Consume at least half of all grains as whole grains.
Refined grain foods are high in solid fats and added sugars. Whole grains are a source of iron, magnesium, selenium, and B vitamins. Whole grain may reduce the risk of cardiovascular disease and lower body weight.
Increase intake of fat-free or low-fat & milk products.
Contribute many nutrients such as vitamin D, calcium, and potassium. Intake of milk and milk products improves bone health in children and adults. Choosing fat-free or low-fat milk provides the same nutrients with less solid fat and fewer calories.
Choose a variety of protein foods.
In addition to protein, these foods contribute B vitamins, E vitamins, iron, zinc, and magnesium, Eating a variety of these foods can reduce the risk of cardiovascular disease and contribute to dietary fiber.