2. the FOOD Pyramid Steps to a healthier you

3. Eating Right Every Day  Eating a variety of nutrient dense foods helps you get all the nutrients that your body needs every day.

4. The Food Pyramid Steps to a healthier you GRAINSVEGETABLESFRUITSOILSMILKMEAT & BEANS

5. Grains Make half of your grains whole grains Grains contain carbohydrates, which are the bodies main source of energy Recommended 6.0 cups per day, based on a 2,000 calorie/day diet 3.4 cups from whole grains Examples: bread, pasta, cereal, rice

6. Vegetables Vary your veggies  Vegetables provide some carbohydrates, fiber, and many important vitamins and minerals  You need to consume a variety of colors of vegetables to get all the vitamins and minerals your body needs  Recommended 2.6 cups of vegetables per day, based on a 2,000 calorie/day diet,

7. Fruits Focus on fruits  Fruits provide carbohydrates, vitamins, and minerals.  Recommended 2.1 cups per day, based upon a 2,000 calorie/day diet  Examples: strawberries, bananas, oranges, kiwi

8. Oils Know your fats  Oils are unsaturated fats (they come from non-animal sources )  Butter and shortening are saturated fats (they come from animal sources )  Recommended 7.2 teaspoons/day on a 2,000 calorie/day diet  Too much fat can contribute to high blood pressure and heart disease

9. Milk Get your calcium rich foods  Milk products contain carbohydrates, fat, protein, riboflavin (a B vitamin ), vitamins A & D, calcium, and phosphorus  Recommended 3.1 cups per day on a 2,000 calorie/day diet  Examples: Cheese, yogurt, ice cream, pudding

10. Meat and Beans Go lean on protein  Contains protein, vitamins A,B, & E, iron, and other minerals  Recommended 5.6 ounces per day in a 2,000 calorie/day diet  Complete proteins come from animal sources such as beef, poultry, and pork.  Incomplete proteins come from dry beans and have to be eaten with grain products to form complete proteins

11. Discretionary Calories Extras for luxury foods  The remaining amount of calories left over after the calories from all of the food groups on the pyramid have been met  Examples: desserts (high in calories, sugars, and fats, low in nutrition)

12. Physical Activity Strive for 60 minutes or more per day  Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight  Stretching exercises for flexibility, cardiovascular conditioning to get your heart pumping, and resistance exercises for muscle strength  Examples: riding a bike, walking, running, roller blading, lifting weights, yoga, aerobics

13. Eat Well and Stay Healthy!  Recipe for a healthy, energetic body:  Consume a variety of nutrient dense foods and beverages in all the food groups  Limit your intake of saturated and trans fats, added sugars, and salt  Stay active (keep your body moving)

14. My Plate   My Plate illustrates the five food groups using a familiar mealtime visual, a place setting  Notice that Half of your plate should have fruits/veggies!