Food Pyramid

Grains

Eat 6oz every day. (1oz equals 1 slice of bread, 1 cup of ready-to-eat cereal, 1/2 cup of rice, pasta, or cooked cereal, like oatmeal, 1 corn tortilla (6” diameter), 3 cups of popcorn)

Get more fiber, eat more whole grains everyday.
Choose a whole grain breakfast cereal.
Use whole grain bread or a roll for your sandwich.
Stock your pantry with brown rice, whole grain pasta, and low-fat, whole grain crackers.

Vegetables

Eat 2 1/2 cups every day. Choose dark green, orange, and starchy vegetables. Try to vary your vegetable. (1 cup = 1 cup of raw or cooked vegetables or vegetable juice)

Spruce up a sandwich with more vegetables such as tomatoes, lettuce, and sprouts.
When eating out, swap french fries for a serving of plain vegetables or salad with low-fat dressing.
Enjoy veggie sticks with a low-fat yogurt dip, cottage cheese, or hummus.

Fruits

Eat 2 cups every day. Choose fresh, dried, or frozen fruits. Select fruits canned in their own juice. (1 cup = 1 cup of fresh fruit, 1/2 cup of dried fruit, or 1 medium apple)

Keep a bowl of fresh fruit on the table, counter, or in the refrigerator.
To increase fiber, choose whole or cut up fruit rather than juice.
Have fruit as a dessert, or add fruit to low-fat or non-fat yogurt.

Milk & Milk Products

Eat 3 cups every day. Pick low-fat or non-fat options when you choose milk, yogurt, or other milk products. If you don’t drink milk, choose lactose-free products or other calcium-fortified foods and beverages. (1 cup = 11/2 oz. hard cheese or 2 oz. processed cheese, 8 oz. low-fat (1%) milk, 8 oz. soy milk, calcium fortified)

Add a slice of low-fat or non-fat cheese to a sandwich.
Stock up on string cheese and low-fat or non-fat yogurts for lunches or snacks.
Start your day with dairy: wholegrain cereal and low-fat (1%) or non-fat milk or fruit and low-fat (1%) or non-fat yogurt.
Make a smoothie with a cup of lowfat or non-fat yogurt, your favorite fruit, and ice.

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