Focus on fruits. Eat a variety of fruits-whether fresh, frozen, canned, or dried-rather than fruit juice for most of your fruit choices.
Vary your veggies. Eat more dark-green veggies, such as broccoli, spinach, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, and squash; and bean and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.
Make half your grains whole. Eat whole-grain cereals, breads, crackers, rice, and pasta every day.
Get your calcium-rich foods. Elementary aged children should drink 2-3 cups of lowfat or fat-free milk-or an equivalent amount of lowfat yogurt or cheese every day.
Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices-with more fish, beans, peas, nuts, and seeds.
Know the limits on fats, salts, and sugars. Read the nutrition facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt and sugar.