FOOD GROUPS TO ENCOURAGE
Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
3 cups of dairy? I am surprised at that. I got kidney stones because of having too much dairy...and I wasn't even having 3 cups of dairy.
The veggies and fruit idea is really good. If you have one big salad a day with mixed veggies, or two small salads - one at lunch, one at dinner - its really healthy. I always see a dramatic change in the glow of my skin when I up the veggies.
Oh, I found this cereal - its great! It actually tastes really bland, and I'd say "HarmonY" was a way better cereal, but I don't see it anymore.
Fungoo baba: Fiber One by General Mills has like 60% fiber that you would need on a 2000 calorie diet. It tastes like cardboard, but they try to make it sweet with honey oat. It still tastes like cardboard, but just pop sum sugar-free gum after having it.
Rest of the fiber can come from salad. Lettuce and other veggies are mainly the best source of fiber.
Also home-prepared oatmeal. My mom will make it in milk, but i just thought it tastes too bad. So , i stuck with the cereal.