Balancing Calories Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase

2. Balancing Calories • Enjoy your food, but eat less. • Avoid oversized portions. Foods to Increase • Make half your plate fruits and vegetables. • Make at least half your grains whole grains. • Switch to fat-free or low-fat (1%) milk. Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. • Drink water instead of sugary drinks.

3. Fruits Focus on fruits. Fruits provide nutrients such as, potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. For recommended daily amounts see the chart at: www.choosemyplate.gov/foodgroups/fruits_amount_table.html For examples see the Fruit Food Gallery at: www.choosemyplate.gov/foodgroups/food_library/fruit/bananas.html#

4. Vary your veggies. Vegetables Most vegetables are naturally low in fat and calories. None have cholesterol. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. For recommended daily amounts see the chart at: www.choosemyplate.gov/foodgroups/vegetables_amount_table.html For examples see the Vegetable Food Gallery at: www.choosemyplate.gov/foodgroups/food_library/vegetables/spinach.html

5. Make at least half your grains whole. Grains Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). For recommended daily amounts see the chart at: www.choosemyplate.gov/foodgroups/grains_amount_table.html For examples see the Grains Food Gallery at: www.choosemyplate.gov/foodgroups/food_library/grains/brownrice.html

6. Proteins Go lean with protein. Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Meat and poultry choices should be lean or low-fat. For recommended daily amounts see the chart at: www.choosemyplate.gov/foodgroups/proteinfoods_amount_table.html For examples see the Protein Food Gallery at: www.choosemyplate.gov/foodgroups/food_library/proteinfoods/lean_beef.html

7. Get your calcium-rich foods. Dairy Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein. All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. For recommended daily amounts see the chart at: www.choosemyplate.gov/foodgroups/dairy_counts_table.html For examples see the Dairy Food Gallery at: www.choosemyplate.gov/foodgroups/food_library/dairy/skim.html