1. Grains
Eat up to 10 ounces (28 g) per day from this group—at least half of your total grains should be whole grains.

Helpful hints...

• Instead of regular pasta, choose 100% whole wheat pasta

• Choose whole wheat or whole-grain breads for your sandwiches

• Skip white rice and go for brown rice

2. Vegetables
Eat at least 1 to 4 cups (182 to 728 g) of dark-green and orange vegetables.

Helpful hints...

• Add more veggies—lettuce, tomato, and more—when ordering a sandwich

• Take advantage of your grocers’ salad bars if you don’t find the time for lots of chopping

• Boost your veggie intake by buying products featuring the Fruits & Veggies—More Matters logo

3. Fruits
Eat up to 2 1/2 cups (455 g) of fruits per day.

Helpful hints...

• When you have a choice, for added fiber, choose fresh fruit over juice

• Always have fresh fruit on hand—go for seasonal selections for a cost-effective and tasty option

• To work more fruit into your diet, keep an eye out for products featuring the Fruits & Veggies—More Matters logo

4. Milk & dairy
Drink up to 3 cups (546 g) of fat-free or low-fat (1%) milk per day, or eat an equivalent amount of dairy foods or other calcium-rich foods.

Helpful hints...

• Snack on low-fat yogurt or substitute plain yogurt for sour cream

• Although made from milk, eat only small amounts of butter, cream cheese, and cream since they contain little or no calcium and are high in fat

• Reminder: When aiming for optimal calcium intake don’t forget other calcium-rich foods, such as calcium-fortified soy products and calcium-fortified orange juice

5. Meat & beans
Eat up to 7 ounces (198 g) per day of lean protein from sources like meat, poultry, and legumes.

Helpful hints...

• Keep portion size in mind when you prepare fattier protein sources, such as meat and poultry
• Add variety to your diet by choosing fish, nuts, or beans as alternatives to meat and poultry
• For some heart-healthy, low-fat options, try some of the many available tofu and tempeh meat-substitutes, such as healthy morning sausage and hot dog substitutes

6. Oils
Limit oils to 11 teaspoons (54 ml) of fats per day.

Helpful hints...

• Choose healthy fats from fish, nuts, and vegetable oils—great options are avocados, nut butters, or olives

• Avoid foods high in saturated and trans fats, such as mayonnaise, certain salad dressings, and butter

• Note: Though high in saturated fat, coconut oil is stable enough to resist the heat-induced damage that can make otherwise healthful vegetable oils form unhealthy free radicals; peanut and olive oils are also good for cooking

7. Adding extra calories—and taking them off
The My Pyramid allows for extra calories to satisfy your daily food group requirements as you choose.

Helpful hints...

• Choose foods and beverages with little added sweeteners or salt

• Drink alcohol in moderation

• Remember that it is important to balance calorie intake with calories expended, so shoot for some daily exercise: take the stairs, park the car farther away, or take a walk after lunch

Healthy eating can be easy—even fun. Use tips like these to help you remember how to make small changes that can have a big impact on health. Also look for in-store programs, such as the Take a Peak program that has been launched in several states, designed to support healthy eating choices.

This article references the United States Department of Agriculture’s MyPyramid Food Guidance System. Visit www.mypyramid.gov for more information.