Key Recommendations
Vegetables—Eat a variety of vegetables, dark green, red and orange, legumes (beans and peas), starchy, and other.
Fruit—Eat a variety of fruits, especially whole fruits.
Grains—Consume at least half of all grains as whole grains.
Dairy—Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
Protein—Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
Use oils to replace solid fats where possible.
Limit saturated fats, trans fats, added sugars and sodium.
Source: Dietary Guidelines 2015-2020