breads, crackers, rice, or pasta every day
• 1 oz. is about 1 slice of bread, about 1 cup
of breakfast cereal, or ½ cup of cooked rice,
cereal, or pasta
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
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
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
breads, crackers, rice, or pasta every day
• 1 oz. is about 1 slice of bread, about 1 cup
of breakfast cereal, or ½ cup of cooked rice,
cereal, or pasta
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
FRUITS—Focus on fruits
• Eat a variety of fruit
• Choose fresh, frozen, canned, or dried fruit
• Go easy on fruit juices
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
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 2 cups every day Get 3 cups every day; Eat 5 ½ oz. every day
for kids aged 2 to 8, it’s 2
• Eat a variety of fruit
• Choose fresh, frozen, canned, or dried fruit
• Go easy on fruit juices
Eat 2 cups every day Get 3 cups every day; Eat 5 ½ oz. every day
for kids aged 2 to 8, it’s 2
FRUITS—Focus on fruits
• Eat at least 3 oz. of whole-grain cereals,
Eat 2 ½ cups every day
• Eat more dark-green veggies like
Eat 2 ½ cups every day
VEGETABLES—Vary your veggies
GRAINS—Make half your grains whole
Eat 6 oz. every day
• Eat at least 3 oz. of whole-grain cereals,
Eat 6 oz. every day
GRAINS—Make half your grains whole
For a 2,000-calorie diet, you need the amounts above from
each food group. To find the amounts that are right for you,
go to www.mypyramid.gov.
For a 2,000-calorie diet, you need the amounts above from
each food group. To find the amounts that are right for you,
go to www.mypyramid.gov.
U.S. Department of Agriculture
Center for Nutrition Policy and Promotion
April 2005
CNPP-15
U.S. Department of Agriculture
Center for Nutrition Policy and Promotion
April 2005
CNPP-15
USDA is an equal opportunity provider and employer.
USDA is an equal opportunity provider and employer.
Capital BlueCross is an independent licensee of the Blue Cross and Blue
Shield Association.
Capital BlueCross is an independent licensee of the Blue Cross and Blue
Shield Association.
The information provided is meant for a general audience. It is not a
substitute for services or advice received from your health care providers
who are the only ones that can diagnose and treat your individual medical
conditions. Capital BlueCross and its affiliated companies believe this
health education resource provides useful information but do not assume
any liability associated with its use. If you have any questions about the
information, please contact your health care provider.
The information provided is meant for a general audience. It is not a
substitute for services or advice received from your health care providers
who are the only ones that can diagnose and treat your individual medical
conditions. Capital BlueCross and its affiliated companies believe this
health education resource provides useful information but do not assume
any liability associated with its use. If you have any questions about the
information, please contact your health care provider.
What is Physical Activity?
What is Physical Activity?
Physical Activity is anything you do that moves
your body. Exercise is a physical activity, so is
playing a game like catch or tag. Physical activity
uses energy. We get energy from the food we eat
and use energy for physical activity. You need to
be physically active at least 60 minutes every day,
or most days.
Physical Activity is anything you do that moves
your body. Exercise is a physical activity, so is
playing a game like catch or tag. Physical activity
uses energy. We get energy from the food we eat
and use energy for physical activity. You need to
be physically active at least 60 minutes every day,
or most days.
Here are some idea to be physically active:
Here are some idea to be physically active:
Everyday Activities
Everyday Activities
As much as you can
• Playing outside
• Helping with chores
• Walking
As much as you can
• Playing outside
• Helping with chores
• Walking
Aerobics and Recreation
Aerobics and Recreation
3—5 times a week
• Playing sports
• Rollerblading
• Swimming
• Running
• Jumping rope
• Biking
• Exercise Video Games
3—5 times a week
• Playing sports
• Rollerblading
• Swimming
• Running
• Jumping rope
• Biking
• Exercise Video Games
Flexibility and Strength
Flexibility and Strength
2—3 times a week
• Martial Arts
• Yoga
• Pushups and pull-ups
• Stretching
• Rope climbing
2—3 times a week
• Martial Arts
• Yoga
• Pushups and pull-ups
• Stretching
• Rope climbing
Screen Time
Screen Time
Less than 2 hours each day
• Playing video games
• Watching TV
• Playing on the computer
Less than 2 hours each day
• Playing video games
• Watching TV
• Playing on the computer
Remember To
Remember To
Become physically active.
Move your body.
60 minutes each day, or most days.
Make it fun.
Playing outside, dancing, even walking.
It all counts.
Become physically active.
Move your body.
60 minutes each day, or most days.
Make it fun.
Playing outside, dancing, even walking.
It all counts.
Do you know an uninsured child or teen?
Do you know an uninsured child or teen?
We can help!
1-800-KIDS-101
We can help!
1-800-KIDS-101
www.capbluecross.com/Products/CHIP
www.capbluecross.com/Products/CHIP
GR-C24-64.indd (10/8/2009)
GR-C24-64.indd (10/8/2009)