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Eat vegetables more than any other food group
Go easy on potatoes, corn and peas because they're as starchy (and about as caloric) as grains. Try to get beans into your diet a couple times a week—they are superfoods in terms of nutrition. At least two servings a day of fruit is recommended. Also, continue to replace refined grains with whole ones. Ideally, 75 percent of the grains in your diet will be whole.