■ Six servings of enriched, whole-grain breads and cereals.
■Eight glasses of water.
■ Five servings of fresh fruits and vegetables (including at least one serving of a dark orange vegetable, two servings of dark green leafy vegetables, and one serving of citrus fruit).
■ Three servings of nonfat or low-fat milk or milk products.
■Two to three servings of extra-lean meats, chicken without the skin, fish, or cooked dried beans and peas.
Avoid or limit caffeine (such as coffee, tea, and colas) and avoid alcohol and tobacco. Since no safe limit has been established for alcohol, abstinence is a woman’s best bet.