High in vitamins, minerals and fiber; low in fat, calories and sodium...contain no cholesterol.

5 or More:

1 medium size piece of fruit or 1/2 cup fruit juice

1/2 - 1 cup cooked or raw vegetables

All vegetables and fruits except coconut. Olives and avocados should be counted as fats (see Fats and Oils section). Starchy vegetables are listed with Breads, Cereals, Pasta and Starchy Vegetables because they are similar in calories per serving to the other foods in that group.

Enjoy plenty of fruits and vegetables. If you are watching your weight, these foods will give you vitamins, minerals and fiber with few calories. Be sure to include sources rich in vitamins C & A.

Check the labels for sodium content of canned vegetables.