140 Unit 2 Nutrition and Wellness Copyright Goodheart-Willcox Co., Inc. Health experts urge people to eat more foods that provide potassium, fi ber, calcium, and vitamin D. These nutrients are low in many diets. A healthy eating pattern includes • a variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other • fruits, especially whole fruits • grains, at least half of which are whole grains • fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortifi ed soy beverages • a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products • oils Many Americans consume less than recom- mended amounts of fruits and vegetables. Eating more of these foods will help people get many of the nutrients that may be low in their diets. The nutrients supplied by fruits and vegetables vary from one type to another. Choosing a variety of fruits and vegetables each day will provide a range of nutrients. Studies have shown that diets rich in fruits and vegetables are linked to lower risks of many diseases. Most fruits and vegetables are naturally low in fat and calories and high in fi ber. Preparing and eating these foods without adding fats and sugars will allow them to remain nutrient dense. Filling up on more of these foods can help people eat fewer foods that are higher in calories. This Switch to Nutrient-Dense Food Choices Typical Nutrient Dense Fried fish Grilled fish Broccoli with cheese sauce Steamed broccoli White bread Whole-grain bread margouillat photo/Shutterstock.com svry/Shutterstock.com MSPhotographic/Shutterstock.com MSPhotographic/Shutterstock.com Dan Kosmayer/ Shutterstock.com Kodda/Shutterstock.com Figure 8.5 Over time, small changes in food choices contribute to good health. What other nutrient-dense food choices could you make?