Whole Grains brown rice, oats, quinoa, barley, millet, or amaranth
Fresh Veggies: raw, lightly steamed, roasted, or grilled Plain frozen vegetables: lightly steamed Greens: kale, spinach, and arugula Canned vegetables: Low sodium or unsalted
Fresh fruit. Plain frozen fruit. Canned Fruit: without added sugar, Jam or preserves: Sugar-free or low-sugar Applesauce: No-sugar-added
Plant-based proteins beans, nuts, seeds, or tofu Fish and seafood. Chicken and other poultry (preferably breast meat.) Eggs and low-fat dairy
– Skim milk – Low-fat yogurt – Low-fat cottage cheese – Low-fat or nonfat sour cream
Natural sources of vegetable fats: nuts, seeds, or avocados (high in calories) Foods containing omega-3 fatty acids: salmon, tuna, herring, sardines, and mackerel Plant-based oils: canola, grapeseed, or olive oils
– Unflavored water or flavored sparkling water – Unsweetened tea with or without a slice of lemon – Non-fruity mixed drinks – Coffee, black or with added low-fat milk and sugar substitute