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foods in the wise choices pyramid

Grains fruits & vegetables protein dairy extras


oatmeal
whole barley
bran
millet
brown rice
polenta
couscous
whole grain bread
whole grain spaghetti
rye bread
bran muffin
pumpernickel bread
raisin bran cereal
oat cereal
bran flakes cereal
corn tortilla
whole grain crackers
corn flakes cereal
pasta
French bread
bagel
flour tortilla
white pita
macaroni
white bread
white rice
graham cracker
mixed grain crackers
butter cracker
sugar cereal
croissant
saltine crackers


carrots
apricots
broccoli 
kale
winter squash
cabbage
blackberries
raspberries
sweet potato
cantaloupe
prunes
leaf lettuce
beets
cauliflower
tomato
green beans
orange
asparagus
peppers
kiwi
strawberries
peas
peaches
onion
garlic
banana
pear
apple
grapes
zucchini
mushrooms
corn
cucumber
potatoes
watermelon
avocado
celery
head lettuce


tofu
lentils
garbanzo beans kidney beans
walnuts
sunflower seeds
refried beans
almonds
cashews
peanut butter
peanuts
salmon
tuna
oysters
mussels
clams
crab
shrimp
chicken (white meat skinless)
lean beef steak
eggs
chicken (dark meat  with skin)
ham
pork chop
ground beef
bologna
sausage
bacon
hotdog


non-fat yogurt non‑fat milk
soy milk
2% milk
feta cheese mozzarella
2% chocolate milk whole milk
Swiss cheese
cheddar cheese cottage cheese Parmesan cheese
sour cream
processed cheese
eggnog
ice cream
cream cheese
half & half
whipped cream

mustard & mayonnaise
vegetable oil & solid fat
100% juice & soda pop
vinaigrette & creamy salad dressing
whole grain toast & donut
pretzels & potato chips

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