Make half your grains whole.

• Choose whole-wheat breads, crackers and pasta; whole-wheat or oat cereals; or brown rice every day.

• Look for whole wheat, brown rice and oatmeal on ingredient labels.

• One ounce of grains equals about one slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked cereal, rice or pasta.

• Try for 6 ounces of grains (at least 3 of them whole grains) each day for a 2,000 calorie per day diet. 

Vary your veggies.

• Eat more dark green veggies, such as broccoli, kale and other dark leafy greens.

• Include orange veggies such as carrots, sweet potatoes, pumpkin and winter squash.

• Buy easy-to-prepare vegetables like pre-washed bags of salad greens, baby carrots, grape tomatoes or celery sticks.

• Try for a total of 2 1/2 cups of vegetables each day for a 2,000 calorie per day diet.

Focus on fruits.

• Keep a wide variety of fresh, frozen, canned and dried fruits on hand for snacks, desserts and sweet additions to your family’s favorite recipes.

• Choose fruits of different colors to be sure you’re getting a variety of nutrients.

• Try for a total of 2 cups of fruit each day for a 2,000 calorie per day diet.

Choose healthy oils.

• Most of the fats you consume should come from polyunsaturated  and monounsaturated fats like those found in vegetable oils, nuts and fish.

• Check Nutrition Facts on food labels to keep saturated and trans fats low.

• Recommended amounts of oils in a daily adult diet range between 5 and 7 teaspoons, and depend on your age, gender and physical activity level.

Get your calcium-rich foods.

• For healthy snacking, reach for low-fat or fat-free yogurt, cheese and milk.

• If you don’t or can’t consume milk, try lactose-free milk and calcium-fortified foods.

• For people 9 years of age and up, aim for 3 cups of low-fat or fat-free dairy products every day.

Go lean with protein.

• Select lean meats and skinless poultry for healthier recipes.

• Choose baking, broiling and grilling as healthy cooking options.

• Vary your protein choices with fish, beans, nuts and seeds.

• Aim for 5 1/2 ounces of protein a day for a 2,000 calorie per day diet.