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1. FOOD the Pyramid Steps to a healthier you

2. Eating Right Every Day • What I eat now will determine how I feel tomorrow • Recording your food helps you to be successful • Having a food plan helps in staying healthy • Being active is important to stay healthy • Knowing food portions is important • Reading food labels is a key to buying the right food

3. The Food PyramidSteps to a healthier you GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS

4. GrainsMake half of your grains whole • I need to eat 6 ounces of grains a day. • I can eat brown rice instead of white rice. • Eat whole grain pasta. • Eat whole grain cereal. • Eat whole wheat crackers. • Eat wheat bread instead of white bread. • For snacks I can eat toasted cereal like Cheerios. • I can also eat popcorn for a healthy snack.

5. VegetablesVary your veggies • I should eat 2.5 cups of vegetables a day. • Fresh vegetables are better, but frozen or canned vegetables are ok sometimes • I can eat crunchy raw carrots for a snack. • I can eat a salad. • I can eat a vegetable pizza. • Stir Fry is a good choice for vegetables.

6. FruitsFocus on fruits • I need to eat 1.5 cups of fruit every day. • I can eat eat fresh fruit, dried fruit, or canned fruit. • Choose canned fruit in water. • I can also drink fruit juice that is not concentrated. • I can eat my cereal with bananas. • I can eat baked apples for a good dessert. • I can make a smoothie with fruit. • I can eat yogurt with fruit.

7. OilsKnow your fats • I can eat 5 teaspoons of oil a day. • Some common oils are canola oil and olive oil. • Nuts have a lot of oil. • Butter, margarine, and shortening all contain solid fats. • Mayonnaise is considered an oil.

8. MilkGet your calcium rich foods • I need 3 cups of milk every day. • Choose fat free or low fat milk. • I can make pudding with low fat milk. • I can eat low fat or fat free yogurt. • I can still drink a cappuccino or latte with skim milk.

9. Meat and BeansGo lean on protein • I need to eat 5 ounces of meat every day. • I need to eat leaner beef choices such as round steaks and roasts. • I need to eat the leaner pork choices such as pork loin or tenderloin. • Choose extra lean ground beef • Eat the chicken with no skin • Boneless skinless chicken and turkey are the best poultry choices. • Choice lean turkey, roast beef or ham lunch meat. • Choose fish more often in protein choices.

10. Physical ActivityStrive for 60 minutes or more per day • I need at least 30 to 6o minutes of physical activity every day. • I will strive for 60 minutes or more every day. • Physical activity helps to keep my body strong and healthy. • Physical activity prevents many diseases.

11. Eat Well and Stay Healthy! • Keep record of your food intake. You can download a worksheet online. • Download the worksheet here: MyPyramid Worksheet. • Talk with someone that will help you eat the right foods and purchase the right foods to eat.

12. Conclusion • Eating the right amount food every day is important. • Eating and finding foods I like is important. • I will keep a food diary until I establish good eating habits. • I will strive for 60 minutes or more of physical activity every day. • Always keep in mind that what I eat will affect how I feel.