Nutrition 2

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NUTRITION

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Grain Group

Make half your grains whole

Eat at least 3 oz. of whole grains every day

Cereal -Breads

Crackers -Rice

Pasta

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Vegetable Group

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

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Fruit Group

Focus on fruits

Eat a variety of fruits

Choose fresh, frozen, canned, or dried fruit

Go easy on fruit juices

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Milk Group

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

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Meat & Bean Group

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

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Make most of your fat sources from fish, nuts, and vegetable oils.

Limit solid fats like butter, stick 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.

Oil/Fat Group

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MyPyramid Anatomy

ACTIVITY

Activity is represented by the steps and the person climbing them, as a reminder of the importance of daily physical activity

PERSONALIZATION

Personalization is shown by the person on the steps, the slogan, and the URL. Find the kinds and amounts of food to eat each day at MyPyramid.gov

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Moderation

represented by the narrowing of each food group from bottom to top. The wider the base stands for foods with little or no solid fats or added sugars. These should be selected more often. The narrower top area stands for foods containing more added sugars and solid fats. The more active you are, the more of these foods can fit into your diet.