the FOOD Pyramid Steps to a healthier you

Eating Right Every Day  Eating healthy increases your physical health and improves your overall wellness.

The Food Pyramid Steps to a healthier you GRAINSVEGETABLESFRUITSOILSMILKMEAT & BEANS

Grains Make half of your grains whole  Eat 6 oz. everyday  Eat at least 3 oz. of whole grains everyday  1 oz. = 1 slice of bread 1 cup of warm cereal ½ cup of cereal, cooked rice, or pasta.

Vegetables Vary your veggies  Eat 2 ½ cups everyday  Eat more dark green leafy vegetables like broccoli and spinach  Eat more orange vegetables like carrots and sweet potatoes  Eat more dry beans and peas like pinto beans, kidney beans, and lentils.

Fruits Focus on fruits  Eat 2 cups everyday  Eat a variety of fruit  Choose fresh, frozen, canned, or dried fruit Which is best?  Go easy on fruit juices as they contain a lot of sugar

Oils Know your fats  Limit your fat intake  Limit solid fats like butter, margarine, shortening, lard, and animal fat  Make most of your fat sources from fish, nuts, and vegetable oils

Milk Get your calcium rich foods  Get 3 cups everyday  Go low fat or fat free when you choose milk, yogurt, cheese, and other milk products  If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages

Meat and Beans Go lean on protein EEat 5 ½ oz. everyday CChoose low-fat or lean meats and poultry Fish Chicken Turkey Venison Buffalo BBake, broil, or grill

Physical Activity Strive for 60 minutes or more per day  F – Frequency Most days of the week  I – Intensity Moderate to vigorous level  T – Time 60 minutes  T – Type Cardiovascular Strength training