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P.O. Box 5465
Katy, TX 77491 281-395-7000 Toll-Free: 877-395-6560 Fax: 281-395-7002 |
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Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day
1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta
Eat
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
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Eat a variety of fruit
Choose fresh, frozen, canned or dried fruit
Go easy on fruit juices
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
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
To find the amounts that are right for you, go to MyPyramid.gov
Eat 6 oz. every day
Eat 2-1/2 cups every day
Eat 2 cups
every day
Get 3 cups
every day
(for kids aged 2 - 8, it's 2)
Eat 5-1/2 oz.
every day
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, stick margarine, shortening, and lard, as well as fods 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.
Find your 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 or the week.
- About 60 minutes a day of physical activity may be needed to prevent weight gain.
- For sustaining wieght loss, at least 60 to 90 minutes a day of physical activity may be required.
- Children and teenagers should be physcially active for 60 minutes every day, or most days.