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the
FOOD
Pyramid
Steps to a healthier you
Eating Right Every Day
Eating healthy increases
your physical health and
improves your overall
wellness.
The Food Pyramid
Steps to a healthier you
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT & BEANS
Grains
Make half of your grains whole
 Eat 6 oz. everyday
 Eat at least 3 oz. of whole grains
everyday
 1 oz. =
• 1 slice of bread
• 1 cup of warm cereal
• ½ cup of cereal, cooked rice, or pasta.
Vegetables




Vary your veggies
Eat 2 ½ cups everyday
Eat more dark green leafy
vegetables like broccoli and spinach
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 2 cups everyday
 Eat a variety of fruit
 Choose fresh, frozen, canned, or
dried fruit
• Which is best?
 Go easy on fruit juices as they
contain a lot of sugar
Oils
Know your fats
 Limit your fat intake
 Limit solid fats like butter, margarine,
shortening, lard, and animal fat
 Make most of your fat sources from
fish, nuts, and vegetable oils
Milk
Get your calcium rich foods
 Get 3 cups everyday
 Go low fat or fat free when you
choose milk, yogurt, cheese, 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 and Beans
Go lean on protein
 Eat 5 ½ oz. everyday
 Choose low-fat or lean meats and
poultry
•
•
•
•
•
Fish
Chicken
Turkey
Venison
Buffalo/Bison
 Bake, broil, or grill
Physical Activity
Strive for 60 minutes or more per day
 F – Frequency
• Most days of the week (4-6 days per week)
 I – Intensity
• Moderate to vigorous level
 T – Time
• 60 minutes for weight management
• 90 minutes for weight loss
 T – Type
• Cardiovascular
• Strength training