7. Grains
• Make half your grains whole-grains
• 1 serving = 1 slice of bread
= 1 cup cereal
= ½ cup cooked rice or pasta
• 6 servings per day
8. Vegetables
• Mix ‘em up!
• Eat dark green veggies like broccoli,
spinach, dark green salad.
• Eat orange veggies like carrots and
sweet potatoes
• Eat beans and peas
• Eat two-four times a day
9. Fruits
• Mix ‘em up too!
• Fresh, Frozen, Canned and Dried-
They’re all good for you
• Not too much juice though!
• Eat at least two-four times a day
10. Milk
• Low-Fat milk, yogurt, dairy
• If you cannot have milk, try to eat
lactose-free foods that have lots of
calcium.
• Eat 2 servings a day.
11. Meat and Beans
• Go Lean with Protein!
• Choose Low Fat or Lean Meats
• Fish, Chicken, Beans, Peas, Nuts
• Eat some with lunch AND dinner
12. Fats, Sugars, Salts
Fats Sugars
• Limit them all!
• Try not to eat solid
fats, like butter.
• Learn to check
nutrition labels.
13. Physical Activity
• At least 60 minutes per day for
Elementary students
• Recess, PE class, after school
activities, dancing, sports, play
outside, and running
