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Eat a variety of foods
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To obtain the nutrients and other substances needed for good health, vary the foods you eat.
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Use foods from the base of the Food Guide Pyramid as the foundation of your meal.
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Choose different foods within each food group (grain products, vegetables, fruits, milk and milk products, protein-rich plant foods (beans, nuts), and protein-rich animal foods (lean meat, poultry, fish, and eggs).
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Use foods from the base of the Food Guide Pyramid as the foundation of your meal.
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Growing children [and] teenage girls … have higher needs for some nutrients (calcium and iron).
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Choose lean and low-fat foods and beverages most often.
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Adequate nutrients within calorie needs
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Consume a variety of nutrient-dense foods and beverages within and among the basic foods groups while choosing foods that limit the intake of saturated fat and trans fats, cholesterol, added sugars, and salt
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Balance the food you eat with physical activity—maintain or improve your weight
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Emphasis is on increasing physical activity, aiming for at least 30 minutes of moderate physical activity on most days of the week, eating foods that are lower in calories, and evaluating body weight.
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Weight management
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To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
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To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
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Overweight children: reduce the rate of body weight gain while allowing growth and development. Consult a health care provider before placing a child on a weight-reduction diet.
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