1. Food Guide Pyramid

2. Using the Pyramid Make smart choices from every food group. Find your balance between food and physical activity. Get the most nutrition out of your calories.

3. Make half your grains whole! Use an unsweetened whole grain cereal instead of croutons. To eat more whole- grains, substitute a whole grain for a refined grain. –Whole wheat bread instead of white

4. Vary your veggies! Try a main dish salad for lunch, go easy on salad dressing. Plan meals around a vegetable main dish. Include veggies in pasta sauce or lasagna.

5. Focus on fruit! Keep a bowl of whole fruit on the counter. Make most of your fruit whole or cut up, limit amount of juices. Top your cereal with fruit.

6. Get calcium rich foods! Add fat-free milk to oatmeal instead of water. Use fat-free yogurt as fruit an veggie dip. Calcium fortified juice, cereal, or soy beverages.

7. Go lean with Protein! Choose lean meat products. Try to incorporate as much fish rich in omega-3 fatty acids. Choose beans as part of meal. –Kidney beans in chili.

8. Balance food & physical activity Physical activity should be moderate and at least 30 minutes a day. Many good examples other than traditional exercise.

9. Food Guide Pyramid Find additional information at www.mypyramid.gov Any Questions?