The plan is summarized in the chart below:

Recommended servings: The lower range is for older adults or sedentary women. The upper range is for teenage boys, active men, and very active women. Children and other people fall somewhere in the middle of the range.

Breads & Grains: You should choose whole-grain breads and cereals. Grains provide complex carbohydrates and are good sources of vitamins, fiber, minerals, and are low in fat. Grain products should provide the largest share of your food calories.

Vegetables: Vegetables are very low in calories, mostly fat free and protect against cancer and heart disease. Dark, leafy green vegetables are especially nutritious. Eat 3-5 servings daily.

Fruits: Fruits add flavor and variety to meals, are low in calories and fat and also protect against heart disease and cancer. Eating a variety of fruits, including those high in vitamin C (e.g. citrus, melons, berries).

Dairy / Milk: A low calcium intake may contribute to weak and brittle bones. Eat calcium rich foods such as non-fat or low-fat milk, yogurt, and cheeses.  If you don’t drink milk, find an adequate replacement. Two servings per day are recommended.

Protein: Choose from low fat meats (lean cuts, skinless fowl, and fish), legumes, (peas, beans, garbanzos, lentils, split peas), tofu, and meat alternates. Vegetable proteins are low in fat, cholesterol free, and high in fiber. Eat 2-3 servings per day.

Fats & Sugar: Go easy on foods with added fats and sugar, and rich desserts that are high in calories and low in nutrients. Eat sparingly of typical desserts (cookies, cake, pastry, pies, ice cream), especially if you’re overweight. You can eat more low calorie desserts; fruit salad, non-fat frozen yogurt, berries, and melons.

Copyright © 2009 By Patrick Birmingham (Associate Writer)

      

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