Carbohydrates (at least 6 servings per day)
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Servings must include grains, beans, and starchy vegetables
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Less than half of your daily calorie intake should come from carbohydrates.
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Avoid eating simple carbohydrates, such as french-fries, white rice, candy, soda, potatoes, and other sweets. Your blood sugar rises quickly after you eat such foods.
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Avoid simple carbohydrates. High-fiber, whole-grain carbohydrates are healthier choices. These types of carbohydrates are called complex carbohydrates [9].
Protein (2-3 servings per day)
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Includes fish, meat, eggs, nuts, and dry beans.
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Fish and poultry are good sources, but sling from turkey and chicken must be removed.
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Small portions of beef, pork, veal, and or wild game.
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Cut down all visible fat from meat. Bake, roast, broil, grill, or boil instead of frying. Foods from this group are excellent sources of B vitamins, protein, iron, and zinc.