| Whole grain | oatmeal, 100% whole wheat bread, whole wheat or corn tortillas, whole wheat pasta, brown rice, and low sugar cereals containing at least 5g of protein per serving |
| Fruits | fresh whole fruit including apples, pears, bananas, melon, pineapple, cantaloupe |
| Non-starchy vegetables | broccoli, spinach, peppers, zucchini, lettuce greens (the darker the better), squash, onions, cauliflower, mushrooms, tomatoes, carrots |
| Starchy vegetables | potatoes, sweet potatoes, peas, corn, butternut squash |
| Beans and legumes | kidney beans, black beans, white beans, lentils |
| Dairy | Greek yogurt, low-fat milk and chocolate milk |