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As shown in the Food Guide Pyramid, vegetables, fruits, and grains are the foundation of a healthy diet. Fortunately, these foods are inexpensive and an excellent source of vitamins, minerals, and fiber. Fiber helps the body feel full, improves bowel function, and also seems to protect against cancers of the colon and rectum. Vegetables, fruits, and grains are naturally low in fat and sodium and contain no cholesterol. 

Try to build meals around these healthy foods and go easier on dairy and meat products. Vegetable soup, whole-grain bread, and a salad for instance, make a great low-fat meal that is loaded with fiber, vitamins, and minerals.