Notes: Look for whole-wheat pizza-dough balls at your supermarket. Check the ingredient list to make sure the dough doesn't contain any hydrogenated oils. Or visit eatingwell.com for an easy pizza-dough recipe.
While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch. You'll find our Bean Cooking Guide at eatingwell.com/guides.
Hulled pumpkin seeds, also known as pepitas, are dusky green and have a delicate nutty flavor. They can be found in the natural-food or bulk sections of many supermarkets.
3 starch, 1/2 vegetable, 1/2 lean meat, 1/2 high-fat meat, 1 1/2 fat