Vegetables

Acorn and butternut squash

Broccoli

Carrots

Cauliflower

Chard

Collard greens

Dark green lettuce

Peas 

Red and orange bell peppers

Spinach

Sweet potatoes

Tomatoes

Fruit

Apples 

Apricots

Bananas 

Blueberries

Cherries

Kiwis

Mangoes

Oranges

Papayas

Pineapple

Strawberries

Tangerines

Watermelon

Grains

Brown rice

Bulgur

Corn tortilla

Oatmeal

Popcorn

Whole wheat bread

Whole grain breakfast cereals

Whole wheat pasta

Whole wheat tortillas

Whole wheat crackers

Protein

Canned Beans

Canned Tuna

Eggs

Peanut Butter

Tofu

Fish: salmon, trout, herring, sardines

Ground chicken or turkey

Lean cuts of meat

Lean ground meat (at least 90%)

Dairy

Low-fat cheese

Low-fat and non-fat milk

Low-fat and non-fat yogurt

Fortified soy milk

Fortified soy yogurt

Low-fat cottage cheese