By. Robert j. Maatthews
Eat one serving of dairy products twice a day. This can be as simple as having a half cup of skim or a serving of soymilk that has been fortified with calcium.
Because whole milk cheeses have a higher level of saturated fat, one ounce should be served each serving.
Poultry This category of foods includes chicken and other birds that can be prepared without the skin, like duck and squab.
Eggs are a great source of protein and a good supply of vitamin B12 and selenium, an antioxidant that helps shield cells from harm.
Scramble or boil eggs instead of frying them in butter or oil to avoid fried eggs. Weekly goals should be two or three servings, but no more than seven.