Fruits & Vegetables
Exercise & Empty Calories
Tips & Tools for Nutrition
Physical Activity
Weight Management
Emotional Health
Tobacco
Risk Factors and Treatment Options
Community Programs
Tools for Clinicians
Food Pyramid
Meat & Beans
Eat 5 1/2 oz every day. (1oz = 1 oz. of meat, fish, or poultry, 1 egg, 1 tbsp. of peanut butter, 1/2 cup of cooked beans, 1/4 cup of nuts and seeds, or 1/2 cup of tofu)
- Choose low-fat or lean meat and poultry. Bake, broil, or grill it.
- Vary your protein choices with more fish, beans, and peas.
- Choose chicken or turkey without the skin.
- Eat more beans and peas like pinto beans, kidney beans, and lentils.
- Choose nuts as a snack, and add them to salads and main dishes to replace meat or poultry choices.
- Selecting no more than 12 oz. of fish a week helps your heart while limiting your exposure to toxins.
Fat
Choose healthy fats found in fish, nuts, and most vegetable oils. Limit foods with saturated fats or trans fats. Select baked, steamed, or broiled foods instead of fried foods. Limit solid fats like butter, margarine, shortening, and lard, as well as foods that contain them, such as baked goods, gravies, creamy sauces, sour cream and some salad dressings.
Sugar & Sweets
Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutritional benefits. Drink water, unsweetened or artificially sweetened (or zero calorie) beverages instead of regular soda. For dessert or a snack, choose fresh fruit, lowfat yogurt, or popcorn without butter instead of high calorie foods such as baked goods, pastries, cookies, candy bars, and ice cream.
Alcohol
If you choose to drink alcohol, do so in moderation. Moderate drinking means up to 1 drink a day for women and up to 2 drinks a day for men. One drink is 12 oz. of regular beer, 5 oz. of wine, or 11/2 oz. of 80-proof distilled spirits. Remember that alcoholic beverages have calories and are low in nutritional value.
These recommended amounts are based on a 2,000 calorie/day diet. Your actual calorie needs may be higher or lower than 2,000 calories, depending on your age, gender, activity level, and health goals. For example, 2,000 calories/day are needed by a 30-year old woman who exercises at least 30 to 60 minutes a day and also by a 61-year-old man who is active for less than 30 minutes a day. For more information, please visit MyPyramid.gov, where you can also get a pyramid customized with a calorie level that meets your health goals.