3.The 80%: Vegetables
Add fresh, canned, or frozen ones to salads, or have them as side dishes or even entrees. Look for lots of different colors, which mean lots of different nutrients. You can steam, sauté, roast, or grill them to change the flavors and find what you like best. Just watch the extra calories and salt in oils and sauces. Most adults should get around 2 ½ to 3 cups a day.
4.The 80%: Whole Grains
Look for these to be listed first on prepared foods like bread. Or go straight to the source with oatmeal, popcorn, farro, quinoa, or brown rice. Try to limit snacks, cakes, and cookies made with refined grains like white flour, though. They can spike your blood sugar. Adults should get around 3 ounces of grains a day (about 3 slices of bread or 1 ½ cups of rice).
