Milk group (dairy products)

• Cheese: fat-free or reduced-fat (1%)
• Milk or buttermilk: fat-free (skim) or low-fat (1%)
• Yogurt: fat-free or low-fat, regular or frozen

Meat and beans group

• Legumes (including beans, lentils, peas, and split peas)
• Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach
• Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts)
• Tofu, tempeh, and other soy-protein products

Fruit group

• Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons, oranges, peaches, pineapples, raisins and other unsweetened dried fruits, tangerines
• 100% fruit juice

Vegetable group

• Broccoli, cauliflower, carrots, collard and other greens, cucumbers, green beans, kale, lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes
• 100% vegetable juice

Grain group (breads and cereals)

• Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
• Grits
• Rice

Oil

• Light or low-fat salad dressing
• Low-fat mayonnaise
• Vegetable oil