Below about understanding the food pyramid.
Milk:
Look for calcium-rich foods. Buy low-fat or fat-free milk products. Consume lactose-free products or find other calcium sources (like oatmeal, orange juice, tofu, and white beans), if you don’t or can’t drink milk.
Meat and beans:
Eat a variety of meats, including fish, and other high-protein food, like beans, nuts, and seeds. Choose low-fat or lean meats and poultry. Bake, broil, grill, but never fry, your meat.
Vegetables:
Eat a variety of vegetables. Eat mostly dark green and/or orange vegetables.
Fruits:
Eat a variety of fruit. Look for fresh, or sugarless frozen, canned, or dried fruit — each is good for you. Avoid fruit juices; they hide a lot of sugar.
Grains:
Eat at least 3 ounces of whole-grain bread, cereal, crackers, rice, or pasta every day. Look for the words “whole wheat” or “whole grain” in the ingredient list.
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