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Healthy Lifestyles Program ManualGuided Self ChangeNova Southeastern University
1This treatment manual was developed for the Healthy Lifestyles Program (HLP) within theGuided Self Change (GSC) outpatient clinic at Nova Southeastern University's PsychologyServices Center (NSU PSC). The manual utilizes a unique cognitive-behavioral and motivationalapproach to aid clients in obtaining the health and wellness goals they set for themselves, andovercome individual barriers to change.Heather Kacos and Catherine SavvidesNova Southeastern University*We would like to thank Dr. Linda Sobell for her mentorship, guidance and dedication to thisproject.
Your Personal Path to Health:Steps to a Healthier You!A healthful lifestyle is easier than you might think.The path to good health isn't the same foreveryone and yours may change over time.To travel down your personal path, take smallsteps that are right for you, one at a time.Every step adds up, so you’ll reach yourhealth goals before you know it.Make smart choicesfrom every food group.The steps, tips and information in thisbrochure can start you down your path togood health. Happy Trails!Find youbetwe r balanceenand physica foodl activity.ionutrit s.ntoriemosthe your calteG t ofou
One Size Doesn’t amid: 101FindingRight Steps for YOUFindingPhysical theActivityPick YOne Size Doesn’t Fit All!MyPyramidIsYourPyramid MakingSmartChoicesfromPhysical ActivityMyPyramid's Food Groups3Think of MyPyramid as a roadmap that guides you down your path to a healthier you.MyPyramid offers lots of steps, tips and advice to help you eat healthfully and be physically active. Because yourpath is unique, you choose the steps that are right for YOU. After all, this is your personal journey!So pick your path by choosing from the steps in this brochure, creating your own or mixing and matching. For moreideas, visit MyPyramid.gov.GrainsVegetablesFruitsMyPyramid Is Your Pyramid MyPOilMilkMeat & BeansLooking for the Pyramid that’s right for your personal pathto good health?Steps to Get ActiveNew to the InternMyPyramid is your step-by-step guide to healthful eatingand physical activity. Visit http://www.MyPyramid.gov tocalculate your daily calorie needs, learn your recommendedamounts from each food group and find a sample week’sworth of menus.Start Surfing with thTDrSee the back page for information on making the most ofyour visit.MyPyramid is made up of five food groups plus oils.When You “Order Out”RighYFinding the RightMWMakingSmarSFindingthe RightSENSIBLEACTIVEMyPyramFor good health, eat a variety of foods from each food groupevery day. The steps on the next page will help.It’s All About You!When You “Order Out”Below are some guideposts to help you alongyour personal path to good health.BEBEBEMake small changesover time in what youeat and the level ofactivity you do.After all, small stepsoften work betterthan giant leaps.Expand your tastes toenjoy a variety of foodsand physical activities.Go ahead and find yourright balance betweenwhat you eat and thephysical activity you doover several days. Noneed to worry about justone meal or one v—All About You!Making the Most of Your VisitBEBEEnjoy the foodsyou eat, just don’toverdo it.Walk the dog,don’t just watch thedog walk.Making Smart C
PMaking Smart Choices fromMyPyramid's Food GroupsGrains: Make Half Your Grains WholeWhat’s in the Grains group: Any foodmade from wheat, rice, oats, cornmeal,barley or another cereal grain. “Wholegrains” include whole-wheat flour, bulgur(cracked wheat), oatmeal, whole cornmealand brown rice.r Visit Get a whole grain head start with oatmeal orwhole grain cereal. Use whole grains in mixed dishes such as barley invegetable soup or stews, bulgur in casseroles or brownrice in stir fries. Change it up. Make your sandwich on 100% wholewheat or oatmeal bread. Snack on popcorn or wholegrain crackers.Steps to Get ActiveVegetables: Vary Your VeggiesWhat’s in the Vegetables group: Anyvegetable or 100% vegetable juice.Vegetables may be raw or cooked; fresh,frozen, canned or dried/dehydrated.Fruits: Focus on FruitsWhat’s in the Fruits group: Any fruit or100% fruit juice. Fruits may be fresh,canned, frozen or dried; and may be whole,cut-up, pureed, raw or cooked.Milk: Get Your Calcium-Rich FoodsWhat’s in the Milk group: All fluid milkproducts and many foods made from milk.Examples include cheese and yogurt.Make your Milk group choices fat-free or low-fat.New to the In It’s easy going dark green. Add frozen chopped spinach,collard greens or turnip greens into a pot of soup.Start Surfing w Swap your usual sandwich side for crunchy broccoliflorettes or red pepper strips. Microwave a sweet potato for a delicious side dish. Bag some fruit for your morning commute. Toss in anapple to munch with lunch and some raisins to satisfyyou at snacktime. Buy fresh fruits in season when they taste best and cost less. Never be fruitless! Stock up on peaches, pears and apricotscanned in fruit juice or frozen so they’re always on hand. Use fat-free or low-fat milk instead of water when youmake oatmeal, hot cereals or condensed cream soups,such as cream of tomato. Snack on low-fat or fat-free yogurt. Try it as a dip forfruits and veggies and a topper for baked potatoes.Special Tip: Although cream cheese, cream and butter are made from milk,they don’t count in the Milk group because they contain little or no calcium.Instead, if you eat these foods, count them as “extra” calories from solid fats. Order your latte or hot chocolate with fat-free(skim) milk.Meat & Beans: Go Lean with Protein Trim visible fat from meat and remove skin from poultry.What’s in the Meat & Beans group: Allfoods made from beef, pork, poultry, fish, drybeans or peas, eggs, nuts and seeds. Makeyour meat and poultry choices lean or low-fat. Broil, grill, roast or poach meat, poultry or fish instead offrying.Oils—Know Your Fats: Oils are fats that are liquidat room temperature such as canola, corn andolive oils. Mayonnaise and certain salad dressingsare made with oils. Nuts, olives, avocados andsome fish such as salmon are naturally rich in oils.Special Tip: Solid fats are different from oils because they are higher insaturated and/or trans fats so they are considered extras. Solid fats are found inwhole milk, cheese, higher-fat meats and other foods such as butter, lard,chicken skin and shortening. Some oils such as palm, palm kernel and coconutare also higher in saturated fats. Enjoy pinto or kidney beans on a salad or a hearty splitpea or lentil soup for extra protein. Use some vegetable oil instead of butter for cooking andbaking. Toss salad with salad oil and flavored vinegar. Try thin slices of avocado on a sandwich or sprinklesome nuts on a salad.
Newto theInternet?MyPyramidIs YourPyramid Start Surfing with these Tips:5The portion you eat or drink may belarger than you think, especiallycompared to the amountrecommended for a whole day.Keeping tabs on how much you eatand balancing out bigger amountsover time with smaller amounts ormore physical activity are just a fewsmall steps to help you manage yourportion sizes. Or, try these tips—thechoice is yours!The smaller your plate, the smaller your portion. Eat your meals at home on asmaller plate. Before going back for seconds, wait 10 or 15 minutes. Youmight not want seconds after all.Dish it out. When you order fast food, picture the food on a plate. Even better,take it home and put it on a plate. If you’re surprised at how full the platelooks, order smaller sizes next time.Portion out your snack on a plate, not from the bag, to stay aware of howmuch you’re eating.When dining out, order an appetizer instead of an entree. If you order anentree, take the leftovers home, refrigerate and enjoy another meal or asnack tomorrow.Buy or portion out treats and snacks in small bags or packages.itionnutrost alories.mthercGet t of yououWhen You “Order Out”FindFor many of us, prepared foods such as pizza, rotisserie chicken, burgers andChinese food are a way of life. These small steps help deliver good-for-youmeals.Make smart choicesfrom every food group.It’s All About You!Smart Requests At sandwich shops, ask for leaner cuts and smaller amounts of roast beef,turkey or ham; extra lettuce and tomato; and whole-wheat, oatmeal orrye bread. When it’s Chinese night, ask for brown rice, extra vegetables in the entreeor a side of steamed broccoli. Try fast food options such as smaller burgers, grilled chicken sandwichesor salads with low-calorie dressings, cups or bags of fresh fruit, low-fatmilk, 100% fruit juice and bottled water. Look for low-sodium options.Find your balancbetand p ween food ehysical activity.MyPyramid.gov—Making the Most of Your Visit Make your pizza a veggie with toppings like mushrooms, peppers andonions. Ask for whole-wheat crust and half the cheese.Easy At-Home Add-Ons Serve a side of baby carrots and cherry tomatoes. Or quickly toss a saladmade with pre-washed lettuce or spinach. Zap veggies in the microwave for a fast and colorful boost to your meal. Warm up your meal with ready-to-heat vegetable soup.Play it safe with your food.Separate raw, cooked andready-to-eat foods while shopping,preparing or storing. Wash hands andsurfaces often. Cook to proper temperatures.Refrigerate promptly. Keep the fruit bowl stocked and within arm’s reach. Or, keep a few cansof peaches, pears or fruit cocktail packed in juice in the refrigerator. Popone open for a speedy side dish or dessert. End your meal with pudding made with fat-free milk—and boost yourcalcium intake, too. Drink low-fat or fat-free milk with your meal.M
Steps to Get ActiveMyPyramid: 101New to the Internet?Do Whatever “Moves” You Down Your Personal PathStart Surfing with these Tips:Finding your right balance between food and physicalactivity is an important step toward good health. The goodnews is you don’t have to join a gym or be a trainedathlete to benefit from physical activity. All the moves youmake add up—just get moving.One Size Doesn’t Fit All!How Much Physical Activity* Do You Need?Physical Activity For good health, MyPyramid recommends at least30 minutes of physical activity most days, preferably daily. To prevent weight gain, many people need about60 minutes of physical activity on most days. To keep off lost pounds, many people need about60 to 90 minutes of physical activity daily.To get started and stick with it, choose activities youenjoy that work for you and your lifestyle. Pick fromthe small steps below or make up your own moves. If you’ve been out of action for a while, start with a10-minute walk and gradually add more minutesover time. You may want to check with your doctorfirst. Activity is as close as your own backyard. Cut grass,pull weeds, rake leaves or wash your car. Make TV time count. Stretch, lift weights or pedal astationary bike while you watch. Workout at work! Replace a coffee break with abrisk 10-minute walk. Go solo for some “alonetime” or recruit a co-worker for moral support. Mix it up. Walk one day, swim the next. Onweekends, bike, dance or play basketball. You’ll getfit while you have fun. Park once, shop twice. When you’re at a largeshopping plaza, park centrally and walk to all yourdestinations rather than driving to each newlocation. Play with your kids. Kick a ball, shoot some hoops,jump rope or ride bikes.MyPyramid Is Your Pyramid Children and adolescents need 60 minutes of physicalactivity daily, or most days.* For health benefits, physical activityshould be moderate to vigorous in intensity.Budgeting Calories forOnce-in-a-While FoodsYour daily “calorie budget” is based on your age, genderand physical activity level. For good health, MyPyramidrecommends spending most of your calorie budget onchoices from the five food groups that supply the mostvitamins, minerals and other nutrients and the fewestcalories from solid fats and added sugars.Depending on which foods you choose, how much you eatand how active you are, you may have some “extra” caloriesleft over in your budget.Special tip: Step carefully!When You “Order Out” Most people have just a small amount of extra calories tospend. (Usually 100-300 calories per day. Visithttp://www.mypyramid.gov to determine how manyextra calories you have per day.) Portion sizes are key especially for once-in-a-while foodssuch as treats, sweets and drinks.It’s All About You!Maximizing “Extra Calories”DIf you regularly Get physical activity; Choose forms of foods and beverages that arelower in calories, solid fats and/or added sugars; then you occasionally can Eat more foods from any food group;ororFindingthe Rightor Add some higher-calorie forms of foods orbeverages—those that contain solid fats or addedsugars; Add fats or sugars to foods, such as sauces,salad dressings, butter or syrup; Consume foods or drinks that contain mostlyfats or caloric sweeteners, such as some snacksand soft drinks.
Making Smart Choices fMyPyramid's Food7MyPyramid.gov—Making the Most of Your Visit MyPyramid Plan— Type in your age and select your gender andactivity level to get an estimate of your daily calorieneeds and how much food you should eat fromeach MyPyramid food group. MyPyramid Tracker— Type in the foods you eat and your physical activitylevel to receive personal information on your dietquality and physical activity status.When You “Order Out” Inside MyPyramid— Look here for in-depth information about physicalactivity and the MyPyramid food groups, includingwhat’s found in each group, recommendedamounts and easy tips for following MyPyramid.It’s All About You!To order copies of this brochure:For single copies,or to download a PDF file:IFIC FoundationPublications Department(202) 296 -6540http://ific.org/publicationsFor bulk copies (packages of 50for 15, plus shipping):Purdue University ExtensionMedia Distribution Center(888) e/Treats, SwDrinks. OSteps to Get WhatActActiYour EyMyPyrWhat ToFinding the Right Steps forFor more informationLearn more about nutrition, physical activity and health with theresources below.For the latest on food, nutrition and food safety topics, visit:http://ific.orgFor in-depth information about MyPyramid, healthful eating andphysical activity, visit: http://www.MyPyramid.govFor tips on fitting healthful eating and physical activity into yourlifestyle, see IT’S ALL ABOUT YOU OWNER’S MANUAL FORYOUR BODY at: http://ific.org/publications/otherMaking Smart Choices fMyPyramid's FoodFor tips on raising a healthy family, visit: http://kidnetic.com Tips and Resources— Check this area for tips and resources about foodand physical activity and a worksheet to track whatyou’re eating.MyPyramid.gov—Making the Most of Your VisitThis brochure provides information about healthful eating andphysical activity for people 2 years and older.For additional food safety information, visit:http://www.fightbac.orgDeveloped as a cooperative effort by:International Food Information CouncilFoundation1100 Connecticut Avenue, NWSuite 430Washington, DC 20036http://ific.orgSteps to Get ActCheck out the public library. Most provide Internet accessand will help you get started. Some libraries offer basicworkshops on how to use the computer.mypyramid.govAsk a friend or neighbor for help.Most people enjoy being the“expert” and sharing what theyknow.Turn to a Web-savvy teen forsome “surfing lessons.”Food Marketing Institute655 15th Street, NWSuite 700Washington, DC 20005http://www.fmi.orgUnited States Department of AgricultureCenter for Nutrition Policy and Promotion3101 Park Center DriveRoom 1034Alexandria, VA 22302http://www.cnpp.usda.gov2006
Step-by-step Guidelines for Using Supertracker1. Open your web browser and in the search bar type: www.supertracker.usda.gov and hitenter2. At the top, right hand corner of the screen, click on “create your profile”3. Enter your information in the boxes provided on the screen4. As you scroll down, continue to fill in the boxes and create a username and passworda. You may provide an email address if you’d like, to assist in username/passwordretrieval if you ever forget your log-in information5. When you have finished filling in all of the boxes, click the “submit” button on thebottom right hand side of the screena. (It might be helpful to write down your username and password so you canremember it for the next time you log-in)6. You will be taken to the supertracker homepage where you can start customizing yourhealthy lifestyle goals7. First, click on “Activate My Coach Center now ,” located towards the top, center ofyour screen8. Locate the section that says “Select a Goal” and click on one of the five tabsa. Weight management, physical activity, calories, food groups, or nutrients9. Weight Managementa. Choose one of the following: Maintain Current Weight OR Move Toward GoalWeighti. Enter your current weight, followed by your goal weight (remember, wewant to a realistic perspective on change, so try to choose a goal weightthat while challenging, is also attainable)ii. Press “Add” (A pop up window will alert you to how your recommendeddaily caloric intake has been adjusted based on your goal weight)1. Please remember that this information is a guideline only and notmeant to replace regular and preventative health care and doctor’svisits10. Physical Activitya. Enter the number of minutes per week in which you’d like to engage in physicalactivity the key to long-term change is to start small and work your wayup again, we want to take a realistic perspective on change, so try to choose agoal that, while challenging, is also attainableb. You can click “Learn the benefits” to read more about the benefits of variousphysical activitiesc. Click “Add”11. Caloriesa. Choose the goal that makes the most sense for you “Stay within my totalcalorie limit,” OR “Stay within my empty calorie limit,” OR both
9b. Enter a personal calorie goal in the box provided Helpful hint – only changeyour caloric goal if it differs from what Supertracker recommended (you can viewSupertracker’s recommended calorie amount by scrolling to the top of the screen)c. Click “Add”12. Food Groupsa. Select any of the food groups you would like to target specificallyb. Click “add”13. Nutrientsa. Select any of the nutrients you would like to target specificallyb. Click “add”14. Sign up for email tips and support!a. On the top right hand side, under the heading “My Coach Center,” enter youremail address and choose how often you’d like to receive helpfultips/encouragement to help you continue working towards your goal!15. Set up the Food Journala. In the blue bar across the top of the screen, hold your mouse pointer over “TrackFood & Activity” and click on “Food Tracker”b. Type your food in the box provided and click “go” scroll through the choicesand choose the one that fits best for you choose an amount closest to what youate choose the meal time that best fits then click “add”c. How to add food not in the database:i. At the top of the page, below the blue bar, click on “My recipe” Hereyou can add several “ingredients” at a time to create a recipeii. 16. Set up the Physical Activity Trackera. In the blue bar across the top of the screen, hold your mouse pointer over “TrackFood & Activity” and click on “Physical Activity Tracker”b. Type your activity in the box provided and click “go” scroll through thechoices and choose the one that fits best for you enter the amount of time youspent engaging in the activity choose the correct day of the week then click“add”
Name:Client Number:Weight Tracking Sheet**We recommend weighing yourself on the same scale, around the same time of day, in thesame attire (e.g. clothed or unclothed) for each weigh‐in that you track this helps to ensuremore accurate and consistent feedback while you work towards your healthy lifestyle goals!Date/TimeWeightNotes/Comments
11This chart reflects blood pressure categories defined by theAmerican Heart AssociationBlood PressureCategoryNormalSystolicmm Hg(upper #)less than 120Diastolicmm Hg (lower #)andless than 80Prehypertension120 – 139or80 – 89High Blood Pressure140 – 159or90 – 99(Hypertension) Stage 1High Blood Pressure160 or higheror100 or higher(Hypertension) Stage 2Hypertensive CrisisHigher than 180orHigher than 110(Emergency care needed)Your doctor should evaluate unusually low blood pressure ding- ‐Blood- ‐Pressure- ‐Readings UCM 301764 Article.jsp#.Tz2hz5hfa1l(2.16.12)
day, would you change, and why?behavior you are thinking about changing for just one2. If someone gave you five million dollars to change the1. The most important reason I want to change is:You can do the same thing with the costs of changing on oneside, and the benefits of changing on the other side. Thisexercise will help you look at the good things and less goodthings about changing.DECISIONAL BALANCINGMany people change on their own. When they are asked whatbrought about the change, they often say they just “thoughtabout it,” meaning they evaluated the consequences of theircurrent behavior and of changing before making a finaldecision.When people weigh decisions, they look at the costs and benefitsof the choices they can make. Remember that having mixedfeelings often occurs when making decisions.WEIGHING DECISIONSTHIS PAMPHLET WILL HELP YOU Think about the costs and benefits of changing and whatis involved in your decision to change The behavior I am thinking of changing is:DECISIONAL BALANCE EXERCISECHANGING YOUR PATTERNS
Time consuming Requires work May be difficult Increased control over my life Improved health & fitness Increase in confidence Unhealthy Insecure about weight Unable to do certain activities Easier Can eat whatever I wantEXAMPLE: DECISION TO CHANGEDECISION TO CHANGE EXERCISEOne thing that helps people when thinking of changing is to listthe benefits and costs of changing or continuing their currentbehavior. Below is an example of a Decision to ChangeExercise.THINKING ABOUT CHANGING?Ask yourself: What do I stand to lose and gain bycontinuing my current behavior? At some point, you mayhave received real benefits from the behavior you want tochange, such as relaxation, fun or stress reduction. However,because you are reading this, you considering both the benefitsand the costs.To change, the scale needs to tip so the costs outweighthe benefits. This is called Decisional Balancing.Weighing the pros and cons of changing happensall the time. For example, when changing jobs or deciding tomove or get married.IT’S YOUR DECISIONThe next page asks you to list the most important reasons why youwant to change. You are the one who must decide what it willtake to tip the scale in favor of change.Fill in the costs and benefits of changing and compare them,and ask yourself are the costs worth it?DECISION TO CHANGE: IT’S YOUR TURN13
Vary your veggiesMake half yourgrains wholeVary your protein routine–choose more fish, beans,peas, nuts, and seedsChoose low-fat or lean meatsand poultryName:This calorie level is only an estimate of your needs. Monitor your body weight to see if you need to adjust your calorie intake.Your results are based on a 1000 calorie pattern.Limit extras–solid fats and sugars–to 165 calories a day.Your allowance for oils is 3 teaspoons a day.Go low-fat or fat-free whenyou choose milk, yogurt,or cheeseGo lean with protein2 ouncesMEAT & BEANSBe physically active for at least 30 minutes most days of the week.Go easy on fruit juicesEat a variety of fruitGet your calcium-richfoods2 cupsMILKKnow your limits on fats, sugars, and sodiumOther veggies 4 cupsDry beans & peas 1/2 cupStarchy veggies 1 1/2 cupsDark green veggies 1 cupOrange veggies 1/2 cupFocus on fruits1 cupFRUITSFind your balance between food and physical activityAim for at least1 1/2 ounces ofwhole grains a day1 cup3 ouncesAim for these amountseach week:VEGETABLESGRAINSBased on the information you provided, this is your daily recommended amount from each food group.
Vary your veggiesMake half yourgrains wholeVary your protein routine–choose more fish, beans,peas, nuts, and seedsChoose low-fat or lean meatsand poultryName:This calorie level is only an estimate of your needs. Monitor your body weight to see if you need to adjust your calorie intake.Your results are based on a 1200 calorie pattern.Limit extras–solid fats and sugars–to 170 calories a day.Your allowance for oils is 4 teaspoons a day.Go low-fat or fat-free whenyou choose milk, yogurt,or cheeseGo lean with protein3 ouncesMEAT & BEANSBe physically active for at least 30 minutes most days of the week.Go easy on fruit juicesEat a variety of fruitGet your calcium-richfoods2 cupsMILKKnow your limits on fats, sugars, and sodiumOther veggies 4 1/2 cupsDry beans & peas 1 cupStarchy veggies 2 1/2 cupsDark green veggies 1 1/2 cupsOrange veggies 1 cupFocus on fruits1 cupFRUITSFind your balance between food and physical activityAim for at least 2 ouncesof whole grains a day1 1/2 cups4 ouncesAim for these amountseach week:VEGETABLESGRAINSBased on the information you provided, this is your daily recommended amount from each food group.15
Vary your veggiesMake half yourgrains wholeVary your protein routine–choose more fish, beans,peas, nuts, and seedsChoose low-fat or lean meatsand poultryName:This calorie level is only an estimate of your needs. Monitor your body weight to see if you need to adjust your calorie intake.Your results are based on a 1400 calorie pattern.Limit extras–solid fats and sugars–to 170 calories a day.Your allowance for oils is 4 teaspoons a day.Go low-fat or fat-free whenyou choose milk, yogurt,or cheeseGo lean with protein4 ouncesMEAT & BEANSBe physically active for at least 30 minutes most days of the week.Go easy on fruit juicesEat a variety of fruitGet your calcium-richfoods2 cupsMILKKnow your limits on fats, sugars, and sodiumOther veggies 4 1/2 cupsDry beans & peas 1 cupStarchy veggies 2 1/2 cupsDark green veggies 1 1/2 cupsOrange veggies 1 cupFocus on fruits1 1/2 cupsFRUITSFind your balance between food and physical activityAim for at least2 1/2 ouncesof whole grains a day1 1/2 cups5 ouncesAim for these amountseach week:VEGETABLESGRAINSBased on the information you provided, this is your daily recommended amount from each food group.
Vary your veggiesMake half yourgrains wholeVary your protein routine–choose more fish, beans,peas, nuts, and seedsChoose low-fat or lean meatsand poultryName:This calorie level is only an estimate of your needs. Monitor your body weight to see if you need to adjust your calorie intake.Your results are based on a 1600 calorie pattern.Limit extras–solid fats and sugars–to 130 calories a day.Your allowance for oils is 5 teaspoons a day.Go low-fat or fat-free whenyou choose milk, yogurt,or cheeseGo lean with protein5 ouncesMEAT & BEANSBe physically active for at least 30 minutes most days of the week.Go easy on fruit juicesEat a variety of fruitGet your calcium-richfoods3 cupsMILKKnow your limits on fats, sugars, and sodiumOther veggies 5 1/2 cupsDry beans & peas 2 1/2 cupsStarchy veggies 2 1/2 cupsDark green veggies 2 cupsOrange veggies 1 1/2 cupsFocus on fruits1 1/2 cupsFRUITSFind your balance between food and physical activityAim for at least 3 ouncesof whole grains a day2 cups5 ouncesAim for these amountseach week:VEGETABLESGRAINSBased on the information you provided, this is your daily recommended amount from each food group.17
Vary your veggiesMake half yourgrains wholeVary your protein routine–choose more fish, beans,peas, nuts, and seedsChoose low-fat or lean meatsand poultryName:This calorie level is only an estimate of your needs. Monitor your body weight to see if you need to adjust your calorie intake.Your results are based on a 1800 calorie pattern.Limit extras–solid fats and sugars–to 195 calories a day.Your allowance for oils is 5 teaspoons a day.Go low-fat or fat-free whenyou choose milk, yogurt,or cheeseGo lean with protein5 ouncesMEAT & BEANSBe physically active for at least 30 minutes most days of the week.Go easy on fruit juicesEat a variety of fruitGet your calcium-richfoods3 cupsMILKKnow your limits on fats, sugars, and sodiumOther veggies 6 1/2 cupsDry beans & peas 3 cupsStarchy veggies 3 cupsDark green veggies 3 cupsOrange veggies 2 cupsFocus on fruits1 1/2 cupsFRUITSFind your balance between food and physical activityAim for at least 3 ouncesof whole grains a day2 1/2 cups6 ouncesAim for these amountseach week:VEGETABLESGRAINSBased on the information you provided, this is your daily recommended amount from each food group.
Vary your veggiesMake half yourgrains wholeName:This calorie level is only an estimate of your needs. Monitor your body weight to see if you need to adjust your calorie intake.Your results are based on a 2000 calorie pattern.Limit extras–solid fats and sugars–to 265 calories a day.Your allowance for oils is 6 teaspoons a day.Vary your protein routine–choose more fish, beans,peas, nuts, and seedsChoose low-fat or lean meatsand poultryBe physically active for at least 30 minutes most days of the week.Go easy on fruit juicesGo low-fat or fat-free whenyou choose milk, yogurt,or cheeseEat a variety of fruitGo lean with protein5 1/2 ouncesMEAT & BEANSKnow your limits on fats, sugars, and sodiumOther veggies 6 1/2 cupsDry beans & peas 3 cupsStarchy veggies 3 cupsDark green veggies 3 cupsOrange veggies 2 cupsGet your calcium-richfoods3 cupsMILKFocus on fruits2 cupsFRUITSFind your balance between food and physical activityAim for at least 3 ouncesof whole grains a day2 1/2 cups6 ouncesAim for these amountseach week:VEGETABLESGRAINSBased on the information you provided, this is your daily recommended amount from each food group.19 pa
Making Smart Choices from MyPyramid's Food Groups Making Smart Choices from MyPyramid's Food Groups Steps to Get Active Are Your Eyes Bigger Than Your Stomach Vegetables: Vary Your Veggies What’s in the Vegetables group:Any vegetable or 100% vegetable juice. Vegetables may be
