1. Great Grains! Whole-wheat flour Cracked wheat Oatmeal Whole cornmeal Brown rice

2. Very Cool Veggies! Broccoli Spinach Carrots Cauliflower Mushrooms Green beans

3. Fresh Fruit! Apples Bananas Grapes Peaches Oranges

4. Only a Little Oil! Olive oil Canola oil Sunflower oil Margarine Butter Mayonnaise (food containing oil)

5. Magnificent Milk! Milk Cheese Yogurt Pudding

6. Mighty Meats and Beans! Chicken Turkey Beef Pork Fish Beans and nuts

7. Bonus calories give you energy Use for: Eating more of the foods on the list Eating higher calorie food Eat more than advised, and you will gain weight