Physical Activity and Nutrition Guidelines

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The US Department of Agriculture (USDA) has promoted the Food Pyramid for years as a guide for healthy eating. Their 3 goals through the pyramid system help you:

Make smart choices from every food group
Find your balance between food and physical activity; and
Get the most nutrition out of your calories

Healthy Eating:

Emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk and milk products
Includes lean meats, poultry fish, beans, eggs and nuts
Is low in saturated fats, trans fats, cholesterol, salt and added sugars

General Guidelines

Physical Activity:

Engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week (Centers for Disease Control).
Make sure to do at least 10 minutes of activity at a time. For example, you can take 3 10-minute brisk walks.

Nutrition:

Consume 3 cups per day of fat-free of low-fat milk or milk products.
Choose low-fat or lean meats and poultry. Consume 5.5 ounces of meats and beans per day (based on 2000 calorie intake).
At least half of your daily “grains” should come from whole grains.
Eat the recommended level of fruits and vegetables each day (for 2000 calorie intake, this is 2 cups of fruit and 2 1/2 cups of vegetables per day).

The USDA has developed the “MyPyramid” program to help you choose the foods, amounts and physical exercise that are right for you. Visit www.mypyramid.gov for more information!

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