How to select foods for meals?

We should eat a variety of foods from a variety of food with emphasis on whole grains

We will redefine food groups to make it easier

1. Whole Grains (Breads, Cereals, Rice)

2. Fruits & Vegetables

3. Dairy (low fat) & Soya

4. Proteins (Lean meats, Fish, Dried beans, Nuts, Eggs)

It may be desirable to have all the four groups in every meal, but it becomes un-necessarily complicated.

We can follow some simple rules

1. Breakfast, Lunch, and dinner

Each of these meals should have 3 or more food groups

Each meal must contain Whole Grains

Each meal must have some amount of protein

2. Snacks

Each snack should have 2 or more food groups. Examples follow

Whole grain crackers and Nut butter

Yogurt and fruit

Whole-wheat and Swiss cheese club sandwich