Make Your Health Priority During This Special Time.
Make every bite count.
What to eat | When to eat | How much to eat
Focus on whole fruits
How much fruit do you need?
The amount of fruit you need to eat depends on your age, height, weight, and level of physical activity.
What counts as a cup of fruit?
1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.
Why is it important to eat fruit?
Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
Natural fresh veggies
How many vegetables are needed?
The amount of vegetables you need to eat depends on your age, height, weight, and level of physical activity
What counts as a cup of vegetables?
1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy salad greens can be considered as 1 cup from the Vegetable Group.
Why is it important to eat vegetables?
Eating vegetables provides health benefits. Vegetables provide nutrients vital for health and maintenance of your body
Make half your grains whole grains
How many grain foods are needed daily?
The amount of grains you need to eat depends on your age, height, weight, and level of physical activity. At least half of the grains you eat should be whole grains.
What counts as an ounce-equivalent (oz-equiv) of grains?
1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group.
Why is it important to eat grains, especially whole grains?
Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.
Be Strong be you
How much food from the Protein Foods Group is needed daily?
The amount of protein foods you need to eat depends on your age, height, weight, and level of physical activity.
What counts as an ounce-equivalent in the Protein Foods Group?
1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.
Why is it important to choose a variety of choices from the Protein Foods Group?
Protein sources from the Protein Foods Group for vegetarians include eggs (for ovo-vegetarians), beans, peas, and lentils, nuts and seeds (including nut and seed butters), and soy products.
Vegetarian Choices in the Protein Foods Group
Protein sources from the Protein Foods Group for vegetarians include eggs (for ovo-vegetarians), beans, peas, and lentils, nuts and seeds (including nut and seed butters), and soy products.
Move to low-fat or fat-free dairy milk or yogurt
How much food from the Dairy Group is needed daily?
The amount of dairy you need depends on your age, height, weight, and level of physical. Most individuals would benefit by increasing intake of fat-free or low-fat dairy, whether from milk (including lactose-free milk), yogurt, and cheese, or from fortified soy milk or yogurt. recommendations by age, see the table below.
What counts as a cup in the Dairy Group?
1 cup of milk, yogurt, or soy milk, or 1 ½ ounces of natural cheese can be considered as 1 cup from the Dairy Group.
Why is it important to eat/drink dairy?
Consuming dairy products provides health benefits — especially building and maintaining strong bones. Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.