• Go for the grains
Try different shapes and sizes of pasta and noodles for fun and variety in meals.
Just be sure to prepare them with tomato-based sauces instead of using butter or cream sauces.
Both white and brown rice are good choices but brown rice has nearly three times as much fiber per serving as white rice.
• Picking produce wisely.
When choosing vegetables, remember that general rule that the darker the color of vegetables, the higher the nutrient content. Some of these vegetables are malunggay leaves, camote tops, pechay, saluyot, alugbati, kangkong, spinach, kalabasa, carrots and broccoli.
• Dairy delights.
Dairy foods such as milk, cheese and yogurt are important sources of proteins, calcium and other nutrients but they also add fat to your diet if you don’t choose them wisely. Look for low-fat or non-fat varieties.