Protein - Fish, poultry and eggs weekly. Choose low-fat or lean red meats only a few times a month.  Bake it, broil it, or grill it.  Vary your choices with more fish, beans, peas, nuts and seeds.

Dairy - Go for low-fat or fat-free in this group. If you don't consume milk choose other sources of calcium. Calcium fortified orange juice in the morning if your child does not want to drink milk is a good alternative. Other sources of calcium include sardines, shrimp, oysters, dark green leafy vegetables, broccoli, rhubarb, cheeses and low-carb yogurt.

Fruits - Eat a variety of fruit and go easy on the juices. You get more fiber out of the raw fruit. For a healthy snack have a variety of fruit at work and at home to choose from. Try a  smoothie by blending frozen fruit with low-fat milk or low-carb yogurt.

Vegetables - Eat more dark green veggies, more orange veggies, and more dry beans and peas. Munch on carrots, broccoli, cauliflower, and cherry tomatoes with low fat dressing instead of chips and dips for a healthy snack. A diet rich in vegetables will reduce your risk of developing diabetes, heart disease, cancer and obesity.

Grains - Eat at least 3 ounces of whole grain bread, tortillas, oatmeal, cereal, wheat crackers, brown rice, or pasta every day.  Brown rice is healthier than white  rice, it has more minerals, vitamins, fiber and protein.

It's easy to get at least 5 servings a day of fruit and vegetables.

• - Eat a serving of veggies or fruit with every meal.
• - Keep frozen fruit and veggies on hand - They're convenient and nutritious.
• - Skewer fruit chunks like melon, pineapple and strawberries and serve with low-carb yogurt anytime. Read your labels when purchasing yogurt. The fat free brands often contain lots of sugar. Make healthier choices and try the low-carb brand of yogurt that has less sugar.

Vegetables and fruit are a tasty source of essential vitamins, fiber and nutrients that keep you healthy and feeling good - and will also help reduce the risk of developing cancer, heart disease, diabetes, and other illnesses.

Try shrimp or chicken soup with local fresh vegetables or the veggies from your garden as the main course. Soups are easy to make and are terrific for people trying to lose or maintain their weight.