Make half your grains whole
Eat at least 3 oz. of whole grains every day
Vary your veggies
Eat more dark green veggies like broccoli, spinach and other dark, leafy greens
Eat more orange vegetables like carrots and sweet potatoes
Focus on fruits
Eat a variety of fruits
Choose fresh, frozen, canned, or dried fruit
Go easy on fruit juices
Get your calcium-rich foods
Go low-fat or fat-free when you choose milk, yogurt, and other milk products
If you don’t or can’t consume milk, choose lactose free products
or other calcium sources such as fortified foods and beverages
Go lean with protein
Choose low-fat or lean meats and poultry
Bake it, broil it, or grill it
Vary your protein routine choose more
fish, beans, peas, nuts, and seeds
Make most of your fat sources from fish, nuts, and vegetable oils.
Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these.
Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.
Activity is represented by the steps and the person climbing them, as a reminder of the importance of daily physical activity
Personalization is shown by the person on the steps, the slogan, and the URL. Find the kinds and amounts of food to eat each day at MyPyramid.gov
represented by the narrowing of each food group from bottom to top. The wider the base stands for foods with little or no solid fats or added sugars. These should be selected more often. The narrower top area stands for foods containing more added sugars and solid fats. The more active you are, the more of these foods can fit into your diet.