8 Foods and Nutrients to Increase

Eat more of these foods while staying within your calorie goals.

  • 1 Eat a variety of fruits and vegetables, especially dark green, red, and orange vegetables, fruits, and beans and peas.
  • 2 Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
  • 3 Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
  • 4 Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
  • 5 Choose seafood in place of some meat and poultry.
  • 6 Replace protein foods that are high in solid fats with proteins that are low in solid fats and calories.
  • 7 Use healthy vegetable oils to replace solid fats where possible.
  • 8 Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.