NUTRITION

ANATOMY OF MY PYRAMID

CHOOSE MY PLATE Balance calories Enjoy your food, but eat less Avoid oversized portions Foods to eat more often Make half your plate fruits and

vegetables Switch to fat-free or low-fat (1%) milk Make half your grains whole grains Foods to eat less often Compare sodium in foods Drink water instead of sugary drinks

EAT THE RIGHT AMOUNT OF CALORIES FOR YOU Think before you eat – is it worth the

calories? Use smaller plate, bowl, and glass Stop eating when you are satisfied, not

full. Cook more often at home, where you

are in control of what’s in your food When eating out, choose lower calorie

menu optionsChoose dishes that include veggies, fruits,

and/or whole grainsOrder a smaller portion or share when

eating out

EAT FEWER FOODS THAT ARE HIGH IN SOLID FATS Make major sources of saturated fats –

cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs – occasional choices; not everyday foods

Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, and cheese

Switch from solid fats to oils when preparing food

EXAMPLES OF SOLID FATS

Beef, pork, & chicken fat Butter, cream, and milk fat Coconut, palm, and palm kernel oils Hydrogenated oil Partially hydrogenate oil Shortening Stick margarine

EXAMPLES OF OILS

Canola oil Corn oil Cottonseed oil Olive oil Peanut oil Safflower oil Sunflower oil Tub (soft) margarine Vegetable oil

SALT & SODIUM Think fresh Enjoy home-prepared foods Fill up on veggies and fruits – they are

naturally low in sodium Choose dairy and protein foods that are

lower in sodium Adjust your taste buds Skip the salt Read the label Ask for low-sodium foods when you eat out Pay attention to condiments Boost your potassium intake

WHAT’S ON THE LABEL Serving size Amount of calories

Fats = 9 kcal/gm Proteins = 4 kcal/gm Carbohydrates = 4 kcal/gm

Limit total fat, cholesterol, sugar, & sodium Get plenty of dietary fiber, Vitamin A,

Vitamin C, Calcium, and Iron Look at the highs and lows

Look at the percentage of daily value and daily values

5% or less low, 20% or more high

BE RESPONSIBLE FOR YOURSELF Build a healthy plate Cut back on foods high in solid fats,

added sugars, and salts Eat the right amount of calories for you Watch out for empty calories Be physically active