1. EAT A BALANCED DIET FROM ALL 5 FOOD GROUPS 5 Food Groups

2. Calories in Nutrients -Water- 0 Calories -Vitamins- 0 Calories -Minerals- 0 Calories -Carbohydrates- 4 calories per gram -Proteins- 4 calories per gram -Fats- 9 calories per gram

3. Dairy 2-3 Cups per day Avoid high-fat sources  Cheese  Sour Cream  Cottage cheese Should come from low-fat sources  Milk  Yogurt

4. Proteins 4-6.5 ounces per day Limit high fat proteins  Bacon  Red meat Should come from lean sources  Chicken  Turkey  Beans, Peas, Nuts

5. Fruits 1.5-2 cups per day Good source of “Quick” energy Eat a variety Eat in solid form, don’t drink your fruits High in sugar, but better than candy or soft-drinks

6. Grains 5-9 ounces per day Make these whole-grains Limit white bread and white flour products Look on packaging for “Whole Grains” or “Whole Wheat”

7. Vegetables 1.5-3.5 cups per day Eat a variety Green, leafy vegetables are best