- Eat 6-11 servings of grains per day, with at least half being whole grains such as whole wheat, brown rice, and oatmeal. Refined grains include white flour and white bread. - Eat 2-3 servings of fruit per day such as oranges, apples, grapes, and more. Fruit snacks do not count as fruit. - Eat 2-3 servings of vegetables per day including dark green vegetables, orange vegetables, beans and peas, starchy vegetables, and others. - Eat 2-3 servings of protein such as meat, poultry, fish, eggs, nuts and seeds, and beans and peas. Choose lean or low-fat options. -