The Dietary Guidelines for Americans recommend limiting saturated and trans fats, not drinking plenty of milk.

Brown rice is a good source of fiber, while white bread, cornflakes, and soda are not.

Yogurt is a good source of calcium, while spinach, salmon, and chicken are not.

Red meat is a good source of iron, while beans, eggs, and pasta are not.

Oranges are a good source of vitamin C, while apples, bananas, and potatoes are not.

Salmon is a good source of vitamin D, while milk, eggs, and broccoli are not.

Flaxseed oil is a good source of omega-3 fatty acids, while olive oil, canola oil, and butter are not.

Yogurt is a good source of probiotics, while kefir, kombucha, and soda are not.

Garlic is a good source of prebiotics, while onions, leeks, and white bread are not.

Berries are a good source of antioxidants, while citrus fruits, green tea, and white bread are not.

Apples are a good source of flavonoids, while grapes, blueberries, and white bread are not.

Carrots are a good source of carotenoids, while sweet potatoes, spinach, and white bread are not.

Nuts are a good source of phytosterols, while seeds, legumes, and white bread are not.

Tea is a good source of polyphenols, while coffee, wine, and white bread are not.

Flaxseed is a good source of lignans, while sesame seeds, pumpkin seeds, and white bread are not.