1. BALANCE between 5 food groups
1) Grains
2) Fruits
3) Vegetables
4) Protein
5) Dairy
2. The estimated AVERAGE calorie requirement for someone of
recommended activity level is 2000 calories per day from a
combination of these 5 food groups
Recommended
Activity Level: 30
minutes of
exercise / 5 times
per week
BenchMarks
to try and hit
3. 1) 2.5 cups of vegetables per day
2) 2 cups of fruit per day
3) Nuts, seeds, or fish daily
4) 3 servings of whole grains
4. Try to Focus on
1) Lean meats (equal to or greater than 90% lean)
2) Less butter, more seasoning
Use oil as a substitute for butter in cooking and baking, even on bread!
Great examples are: Coconut, Olive, Palm, or Avocado oil. Each
will give your food a slightly different taste.
5.
6. 1) Salt
- With a healthy heart and blood pressure, less
than 1500mg per day is recommended, according
to the American Heart Association
- Reducing to 2400mg per day is a good first step if
your sodium intake is very high
2) Added, Refined Sugars
- Stay away from these
- Found in sodas, sweetened beverages, pastries,
candies, and white bread
7. Use Dairy
Products
Wisely!
This equals
1 tsp of salt
TOTAL
Tips and Tricks
1) Saturated and Trans Fats
- Found in dairy products, red meat, pastries
and fried foods
- Try lowfat cheese, skim milk, and baked not
fried
8. This is
MyPlate
In America, we are experiencing something
called . We eat way
too much of one thing at a time. Try to get
your plate to look like this every night for
dinner. If you succeed, you have the correct
portion sizes of every food group!
9.
10. 1) Cook at Home
- Cooking with our family not only brings you
together every night for dinner, but it
encourages you to take control of what
you’re eating and explore new taste
combinations
2) Snack on Fruits and Veggies
- If you’re having trouble getting them all in,
snacks that are very fibrous keep you full
longer!
11. 3) Shop with a List
- This keeps you more prepared, and helps
make sure you have everything you need for
the week
4) And on an Empty Stomach!
- Nothing extra goes in the cart because of
cravings
5) Stay Active
- 30 minutes per day keeps your metabolism
up and regular, keeping your eating pattern
the same
