Diet and Exercise Tips


My Pyramid

Last updated Mar 07, 2009
                         
Grains:
Make half of your grains whole
                  Grains
  • Eat at least 3 ounces of whole grain bread, cereal, crackers, rice or pasta every day.
  • Look for "whole" before the grain name on the list of ingredients.
Whole grains:
brown rice
buckwheat
bulgur (cracked wheat)
oatmeal
popcorn

Ready-to-eat breakfast cereals:
whole wheat cereal flakes
muesli
whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice

Less common whole grains:
amaranth
millet
quinoa
sorghum
triticale
Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*

Pasta*
spaghetti
macaroni
pitas*
pretzels

Ready-to-eat breakfast cereals

*Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains. 

Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products. 
Vegetables:
Vary your veggies
 
              Vegetables
  • Eat more dark green veggies
  • Eat more orange veggies
  • Eat more dry beans and peas
Dark green vegetables
bok choy
broccoli 
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress
Orange vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
sweetpotatoes
Dry beans and peas
black beans
black-eyed peas
garbanzo beans (chickpeas)
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soybeans)
white beans
Starchy vegetables
corn
green peas
lima beans (green)
potatoes
Other vegetables
artichokes
asparagus
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green or red peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
tomatoes
tomato juice
vegetable juice
turnips
wax beans
zucchini
Fruits:
Focus on fruits
               Fruits food group banner
  • Eat a variety of fruit
  • Choose fresh, frozen, canned or dried fruit
  • Go easy on fruit juices
Apples
Apricots
Avocado
Bananas

Berries:
strawberries
blueberries
raspberries
cherries 
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes

Melons:
cantaloupe
honeydew
watermelon
Mixed fruits:
fruit cocktail
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines

100% Fruit juice:
orange
apple
grape
grapefruit
Milk:
Get your calcium-rich foods
           Milk
  • Go low-fat or fat-free
  • If you don't or can't consume milk, choose lactose-free or other calcium sources
Milk*
All fluid milk:
fat-free (skim)
low fat (1%)
reduced fat (2%)
whole milk

flavored milks:
chocolate
strawberry
lactose reduced milks
lactose free milks
Milk-based desserts*
Puddings made with milk
ice milk
frozen yogurt
ice cream
Cheese*
Hard natural cheeses:
cheddar
mozzarella
Swiss
parmesan
soft cheeses
ricotta
cottage cheese
processed cheeses
American
Yogurt*
All yogurt
Fat-free
low fat
reduced fat
whole milk yogurt
Meat & Beans:
Go lean on protein
  • Choose low-fat or lean meats and poultry
  • Bake it, broil it, or grill it
  • Vary your choices - with more fish, beans, peas, nuts and seeds
               Meats
Meats*
Lean cuts of:
beef
ham
lamb
pork
veal
Game meats:
bison
rabbit
venison
Lean ground meats:
beef
pork
lamb
Lean luncheon meats
Organ meats:
liver
giblets Poultry*
chicken
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
duck eggs
Dry beans and peas:
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soy beans)
white beans

bean burgers:
garden burgers
veggie burgers
tempeh
texturized vegetable protein (TVP)
Nuts & seeds*
almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Fish*
Finfish such as:
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
Canned fish such as:
anchovies
clams
tuna
sardines
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