(What counts as one serving?)

Grains: Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta.

One ounce is about 1 slice of bread, about 1 cup of breakfast cereal or 1/2 cup of cooked rice, cereal or pasta.

Milk: Get your calcium-rich foods. Go low-fat or fat-free when you choose milk, yogurt and other milk products.

If you don't or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages.

Vegetables: Vary your veggies. Eat more dark-green veggies like broccoli, spinach and other dark leafy greens.

Eat more orange vegetables like carrots and sweet potatoes.

Eat more dry beans and peas like pinto beans, kidney beans and lentils.

Meat & Beans: Go lean with protein. Choose low-fat or lean meats and poultry.

Bake it, broil it or grill it.

Vary your protein routine - choose more fish, beans, peas, nuts and seeds.

Fruits: Focus on fruits. Eat a variety of fruit. Choose fresh, frozen, canned or dried fruit. Go easy on fruit juices.

The amount you eat may be more than one serving. For example, a dinner portion of spaghetti would count as two or three servings of pasta.