The Food PyramidEating healthy and exercise

Exercise

Be active and have fun together

Make exercise a habitAdults need 30 minutes of physical activity per dayChildren need 60 minutes of physical activity per day

Move it! Limit TV watching, computer, and game time

Food Pyramid

Fats, Oils & Sugars

Use Sparingly

Milk, Yogurt & Cheese

2-3 Servings

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts

2-3 Servings

Vegetables 3-5 Servings

Fruits 2-4 Servings

Bread, Cereal, Rice & Pasta

6-11 Servings

Helpful tips for AdultsTry to stay away from grains

Feed your children healthy foods and not junk

Reduce the intake of fast foods

Reduce the consumption of SOFT DRINKS

Be sure that children are drinking fresh juices and WATER

Fats, Oils & Sugars

• Use sparingly• Get yours from fish, nuts,

and liquid oilsWe need oil

• Choose food and beverages that are low in sugars

Don’t sugar coat it!

Milk, Yogurt & CheeseCalcium-Rich Foods

Help build strong bones

Drink lowfat or fat-free milk

Eat other calcium rich products such as yogurt and cheese

2-3 Servings per day

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts

Eat lean or lowfat meatSuch as beef, chicken, turkey & fish

OrEat more dry beans and peas

Use beans in salads, burritos, or soup

2-3 Servings per day

Vegetables

Eat a variety of Veggies

Eat more dark green and orange vegetables

Such as spinach, broccoli, carrots, and sweet potatoes

3-5 Servings daily

FruitsEat fruits at meal time and for snacks

There are a variety of ways to get your fruits for the day

Such as fresh, frozen, canned, or dried

Don’t consume a lot of fruit juice

2-4 Servings per day

Bread, Cereal, Rice & PastaChoose whole grain foods

Such as whole-wheat bread, oatmeal, brown rice, and lowfat popcorn

You don’t want to consume to many grain products

We need fibers to grow healthy

However most fibers can be found in fruits

6-11 Servings per day

Promote Healthy LifestylesSet the example for your children

Do as I do

Encourage physical activity at your homeWalk, jog, skate, cycle, or swimFor birthdays, have a bowling or skating party

Gets games that are high in physical activityInstead of board games

References

United States Department of Agriculture

www.usda.gov

Food Pyramid for Kids

www.foodpyramidforkids.net