"Go Lean with Protein"-More facts from the 2010 USDA Dietary Guidelines

Protein can be found in many foods you would not expect! Look for it in meat, poultry, fish, dry beans/peas, eggs, nuts and seeds.  If you love meat and poultry you will want to eat as much lean and low-fat as possible.  Better options are fish, nuts and seeds because they contain healthy oils, like omega 3s, which are very beneficial to your health!

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"Make Half your Grains Whole!"-2010 Dietary Guidelines

Whole grains are different from refined or processed grains because they have not been stripped away of the parts of the grain containing essential vitamins and minerals.  Whole grains are a great source of iron, magnesium, selenium, B vitamins and dietary fiber.  Some studies have even shown that whole grains reduce the risk of cardiovascular disease and lower body weight.  It is recommended that everyone should try to make at least half of the grains in their diet whole grains, this includes whole wheat, brown rice, oatmeal, and even popcorn!