Starchy whole grains including oats, brown rice, quinoa, barley, millet, farro, corn, rye, spelt, and wheat berries
Products made with whole grains including bread, cereals, pasta, couscous, tortillas, and flatbreads
Legumes including all dried beans such as kidney, black, navy, adzuki, cannellini, garbanzo, pinto, and soy beans, lentils, and peas including green peas, split peas, and black-eyed peas
Starchy veggies including potatoes, sweet potatoes, corn, and winter squashes including butternut and spaghetti
Non-starchy veggies including greens (such as kale, spinach, and Romaine), broccoli, cauliflower, cabbage, asparagus, brussels sprouts, carrots, cucumbers, courgette, yellow squash, bell peppers, tomatoes, celery, onions, mushrooms, radishes, snap peas, snow peas, green beans, and aubergine
Fresh and frozen fruits including berries, citrus, apples, bananas, melons, mango, kiwi, peaches, pineapple, and grapes
Small amounts of sweeteners like a sprinkle of brown sugar on your oatmeal, a drizzle of maple syrup on your whole wheat pancakes, or a dollop of ketchup with your oil-free, oven-baked fries
Herbs and spices
Salt in moderation; instead of adding it to recipes while cooking, sprinkle a little on top of your plate or bowl