Eat a food from each of the following groups at dinner:
Protein: Fish, chicken, beef, pork, tofu, tempeh, black beans, lentils, kidney beans, lamb. Try to rotate these protein sources throughout the week for maximum nutrition.
Calcium-rich dairy: At least 8 to 12 ounces of skim milk (white or chocolate) or yogourt at dinner; if you are lactose-intolerant, try fortified low-fat soymilk.
Starch: At least a serving (1/2 to 1 cup) of different starches, such as: Potatoes, sweet potatoes, bulgur, rice (try brown rice occasionally), barley, pasta.