Food Guide Pyramid Using the Pyramid • Make smart choices from every food group. • Find your balance between food and physical activity. • Get the most nutrition out of your calories. Make half your grains whole! • Use an unsweetened whole grain cereal instead of croutons. • To eat more wholegrains, substitute a whole grain for a refined grain. – Whole wheat bread instead of white Vary your veggies! • Try a main dish salad for lunch, go easy on salad dressing. • Plan meals around a vegetable main dish. • Include veggies in pasta sauce or lasagna. Focus on fruit! • Keep a bowl of whole fruit on the counter. • Make most of your fruit whole or cut up, limit amount of juices. • Top your cereal with fruit. Get calcium rich foods! • Add fat-free milk to oatmeal instead of water. • Use fat-free yogurt as fruit an veggie dip. • Calcium fortified juice, cereal, or soy beverages. Go lean with Protein! • Choose lean meat products. • Try to incorporate as much fish rich in omega-3 fatty acids. • Choose beans as part of meal. – Kidney beans in chili. Balance food & physical activity • Physical activity should be moderate and at least 30 minutes a day. • Many good examples other than traditional exercise. Food Guide Pyramid • Find additional information at www.mypyramid.gov • Any Questions?