HEALTHY EATING
Variety/Balance
 Eat a variety of foods within your calorie needs from all food
groups (see chart below).
Avoid skipping meals since you may overeat later in the day.
Eat foods that are low in added sugars and sodium (salt), including
fruits, vegetables, low-fat or fat-free milk and milk products like yogurt.
Healthy Choices
Eat foods and drink beverages that contain calcium to build strong
bones.
Eat fruits and vegetables for snacks instead of sweets and chips.
Drink low-fat or fat-free milk or water instead of soda or
high-sugar drinks.
Limit foods that are high in saturated and trans fat
since they raise the risk for heart disease – the number one cause of
death among women. Saturated fats are found in whole milk, regular cheeses and
ice creams, many meats, butter and lard. Margarine and snack foods, such as
cakes, cookies, and chips may be foods which have trans fat.
Food Groups
The Grains Group gives you carbohydrates
for energy, vitamins such as folate, and minerals. Whole-grains foods such as
whole wheat bread, brown rice, and oatmeal can have fiber that along with a
healthful diet may help protect you against certain diseases and keeps your
body regular.
The Fruit and Vegetable Groups give you
vitamins such as vitamin A and C, and folate; minerals such as potassium
magnesium, and iron; fiber; and other nutrients that are important for good
health. They can also help protect you against disease and keep your body
regular.
The Milk Group gives you minerals such as
calcium and vitamins such as vitamin D to build strong bones and teeth. Foods
in this group also have carbohydrates for energy and protein for important body
functions. Whole-milk and milk products foods contain more fat, including
saturated fat, so it’s a good idea to choose low-fat or fat-free milk and
milk products.
The Meat and Beans Group gives you protein,
fat, vitamins, and minerals such as iron. Meats, especially high-fat processed
meats such as deli meats and hot dogs contain saturated fats and cholesterol,
so it’s a good idea to limit these or try lower fat varieties.
Making Healthy Choices
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Recommendations are based on a 1600 – 2400 calorie diet. Young women who
are very active should aim for the higher amounts and women who are less active
should aim for the lower amounts. For more information and a personalized plan,
visit www.mypyramid.gov. |
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Daily amount *
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Reaching the
daily amount |
Things to keep
in mind |
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Grains
5-8 ounces |
1 ounce = ½ cup of cooked
rice, pasta, cous cous or cereal; 1 slice of bread; 1 small tortilla; 1 small
muffin; 1 cup ready-to-eat cereal. |
Choose whole grains at least half the
time, such as whole grain bread, oatmeal, brown rice. |
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Vegetables
2-3 cups
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1 cup = 1 cup cut-up raw or cooked
vegetables; 1 cup vegetable juice; 2
cups leafy salad greens. |
Vary the types of vegetables you eat.
Eat more dark green and orange vegetables, and cooked dry beans like pinto
beans. |
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Fruits
1 1/2– 2 cups
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1 cup = 1 cup cut-up raw or cooked
fruit; 1 cup fruit juice; ½ cup dried fruit. |
Eat a variety of fruits. Choose fresh,
frozen, canned, or dried fruit. Go easy on fruit juices. |
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Milk
3 cups |
1 cup = 1 cup milk or
yogurt, 1 ½ ounces low-fat or fat-free natural cheese; 2 ounces
processed cheese like American cheese. |
Choose low-fat or fat-free milk
products. If you can’t tolerate milk, try lactose-free milk
products. |
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Meat and Beans
5- 6 1/2 ounces
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1 ounce = 1 ounce lean meat ,
poultry, or fish; 1 egg, ¼ cup cooked dry beans or tofu;
1 tablespoon Tbsp) peanut butter; ½ ounce nuts or seeds. |
Choose low-fat or lean meats. Bake,
broil, or grill your meat, instead of frying. Eat more fish, beans like black
beans, peas, nuts, and seeds. |
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Oils and Fats
5-7 teaspoons
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1 teaspoon (tsp) = 1 tsp vegetable oil
or soft margarine; 1 Tbsp low-fat margarine, 2 Tbsp light salad dressing.
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Limit solid fats
like butter, stick margarine, shortening, and lard.  |
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