Proteins and vegetables

Lean meats

Organ meats

Fish and seafood

Poultry

Low-fat ham, sliced low-fat chicken and turkey

Eggs

Nonfat dairy products

Raw and cooked vegetables

1,5 quarts of water

One Serving of Fruit per Day

Two Slices of 100 Percent Whole Grain Bread per Day

One Serving of Cheese per Day

Two Servings of "Starchy” Foods per Week

• Pasta

• Couscous

• Polenta, quinoa, and millet

• Lentils and other legumes

• Rice and potatoes

Two Celebration Meals per Week

Oat Bran