low-fat

Protein comes from lean sources like beans, legumes and nuts as well as fish, poultry, eggs and low-fat or fat-free dairy.

Certainly, when we think “lean” we think “low-fat.”

Low-fat and nonfat dairy are obviously “lean,” but eggs and full-fat dairy products count, too, despite containing saturated fat.

A variety of healthy meal pattern examples are available, but reoccurring components feature the inclusion of vegetables of all types, whole fruits, fat-free or low-fat dairy, lean meats, seafood, eggs, beans, and nuts, plant- and seafood-based oils, and grains, with at least half of those being whole grains.

Healthy beverage options noted are water and fat-free or low-fat milk, while unsweetened fresh, frozen or packaged fruit juice is recommended instead of fruit juice with added sugar.