The Terrific 12

✓ Whole fresh fruit

✓ Vegetables (any fibrous carb or nonstarchy vegetable)
✓ Yams (or sweet potatoes)
✓ Potatoes
✓ Oatmeal, rolled or steel-cut (unsweetened)
✓ Brown rice
✓ Beans and legumes
✓ 100% whole wheat or whole grains*
✓ Low- or nonfat dairy products*
✓ Chicken and turkey breast
✓ Eggs and egg whites
✓ Lean cuts of red meat, game meats