What are healthy food choices?
In April of 2005, the United States Department of Agriculture (USDA) released a new food guidance system, MyPyramid, based on the 2005 Dietary Guidelines for Americans. According to the USDA, the MyPyramid “symbolizes a personalized approach to healthy eating and physical activity”. The USDA encourages beginning with one small change each day to make improvements in your health. Visit: www.mypyramid.gov
GRAINS- Make half your grains whole |
- Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day
- 1 ounce is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta
Eat 6 ounces every day *
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VEGETABLES- Vary your veggies |
- Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens
- Eat more orange vegetables like carrots and sweet potatoes
- Eat more dry beans and peas like pinto beans, kidney beans, and lentils
Eat 2-1/2 cups every day *
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FRUITS- Focus on fruits |
- Eat a variety of fruit
- Choose fresh, frozen, canned, or dried fruit
- Go easy on fruit juices
Eat 2 cups every day *
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MILK- Get your calcium-rich foods |
- Go low-fat or fat-free when you choose milk, yogurt, 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
Get 3 cups every day; for kids aged 2 to 8, it's 2 cups *
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MEAT & BEANS-Go lean with protein |
- Choose low-fat or lean meats and poultry
- Bake it, broil it, or grill it
- Vary your protein routine -- choose more fish, beans, peas, nuts and seeds
Eat 5-1/2 ounces every day * |
*For a 2,000-calorie diet, you need the amounts listed above from each food group.
Find balance between food and physical activity
- Be sure to stay within your daily calorie needs.
- Be physically active for at least 30 minutes most days of the week.
- About 60 minutes at day of physical activity may be needed to prevent weight gain.
- For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.
- Children and teenagers should be physically active for 60 minutes every day, or most days.
Know the limits on fats, sugars and salt (sodium)
- Make most of your fat sources from fish, nuts, and vegetable oils.
- Limit solid fats like butter, margarine, shortening, and lard, as well as foods that contain these.
- Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
- Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any nutrients.
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