Make Smart Choices
Variety is key, chose foods from each food group at meal and snack time. Choose nutritionally rich foods that are packed with vitamins, minerals and other nutrients but are lower in calories.

• Focus on fruits. Eat of variety of fresh, frozen, canned or dried fruits.
• Vary your veggies. Eat more orange and dark green vegetables such as sweet potatoes, broccoli etc.
• Get your calcium-rich foods. Aim for 3 cups of low-fat or fat-free milk or milk equivalent (yogurt, cheese etc.) every day.
• Make half your grains whole. Include whole grain cereals, breads, rice or pasta in your daily diet. Be sure that “whole” is listed on the ingredients- whole wheat, whole rice, whole oats etc.
• Go lean with protein. Chose lean meats- bake, broil or grill them.

Visit www.mypyramid.gov for more information.

It is all a Balancing Act
Regular physical activity is an important component of a healthy life. Physical activity promotes a feeling of well-being and reduces the risk of chronic diseases as well as helps control body weight. Eating balanced meals and including physical activity in your daily life can be an easy choice when starting off with small steps!