Eat Adequate Nutrients Within Calorie Needs

• Focus on nutrient-dense foods while balancing caloric need with physical activity.
• Stop eating when full.
• Move more!

Food Groups to Encourage

• Consume plenty of fruits and vegetables. For more information, see Kansas 5 A Day. Two cups of fruit and 2½ cups of vegetables per day are recommended for a 2,000-calorie intake.
• Choose a variety of fruits and vegetables each day. Focus on getting a variety of colors.
• Choose whole grains when possible. Try and make half of grain choices, whole grain.
• Consume three cups per day of fat-free or low-fat milk or equivalent milk products.
• Focus on fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
• When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean low-fat, or fat-free.

From: Dietary Guidelines for Americans 2005, Department of Health and Human services and USDA- to learn more, see the USDA food guide table and Food Pyramid Overview.