3. ENERGY PRODUCING Provides energy Carbohydrates Builds and repairs tissue Protein Insulation, protection, reserve energy Fat NON-ENERGY PRODUCING Assists in the biochemical reactions related to the metabolic process Vitamins Skeletal structure Minerals Hydration, most essential to life Water Digestion of food Fiber

4. Daily Servings: 3-10 ounces Major Nutrients: Carbohydrates and fiber Serving: 1 oz = 1 slice bread, 1 cup dry cereal, ½ cup pasta Tips: Eat at least 3 oz of whole grains each day

5. Daily Servings: 1 – 3.5 cups Major Nutrients: Vitamins, fiber Servings: Eat a variety of colors Tips: Eat more dark green and orange vegetables, eat more dry beans and peas

6. Daily Servings: 1 – 2 ½ cups Major Nutrients: Vitamins, fiber Servings: 1 medium/small piece of fruit = 1 cup Tips: Eat a variety of fruit, go easy on juices

7. Daily Servings: 3-11 teaspoons Major Nutrient: Fat Servings: Watch for it in foods such as nuts, olives, mayo, and salad dressing Tips: Use canola, olive, peanut, soybean, corn, safflower or sunflower oil.

8. Daily Servings: 2-3 cups Major Nutrients: Minerals, protein Servings: 1 ½ oz cheese – 1 cup milk/yogurt Tips: Go low-fat or fat free, if you can’t consume milk, choose other calcium sources

9. Daily Servings: 2-7 ounces Major Nutrient: Protein Servings: 1 oz meat = 1 egg = 1 T peanut butter = ¼ cup cooked beans = ½ oz nuts/seeds Tips: Choose low fat or lean meats – bake, broil, or grill. Vary protein.

10. The calories remaining after accounting for the calories needed for all the food groups. These can be used up with poor food choices in the pyramid or saved for a real treat!

11. Be physically active for at least 30 minutes a day. About 60 minutes a day of physical activity may be needed to prevent weight gain. For sustained weight loss at 60- 90 minutes of physical activity is needed. Children and teenagers should be physically active for 60 minutes every day!