nutrition (1)

nutrition (1) - N U T R I T I O N Grain Group Make half...

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Unformatted text preview: N U T R I T I O N Grain Group Make half your grains whole Eat at least 3 oz. of whole grains every day Cereal -Breads Crackers -Rice Pasta 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 Fruit Group Focus on fruits Eat a variety of fruits Choose fresh, frozen, canned, or dried fruit Go easy on fruit juices Milk Group Get your calcium-rich foods Go low-fat or fat-free when you choose milk, yogurt, and other milk products If you dont or cant consume milk, choose lactose free products or other calcium sources such as fortified foods and beverages 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 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 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 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. PROPORTIONALITY Proportionality is shown by the different widths of the food group bands. The widths suggest how much food a person should choose from each group. The widths are just a general guide, not exact proportions. Check the website for how much is right for you. VARIETY Variety is symbolized by the 6 color bands representing the 5 food groups of the Pyramid and oils. This illustrates that foods from all groups are needed each day for good health GRADUAL IMPROVEMENT Gradual improvement is encouraged by...
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nutrition (1) - N U T R I T I O N Grain Group Make half...

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