Healthful Eating On The Run

Pyramid Power Just as your day is a balancing act, so is eating right. But, no matter how busy you are, you can fit good nutrition into your schedule by eating a wide variety of foods from each of the five food groups of the Food Guide Pyramid every day.

BREAD GROUP
(6-11 servings) What's In It For You: complex carbohydrates, B vitamins, fiber
Serving Size: 1 slice bread; 1/2 bagel, muffin or bun; 1/2 cup cooked cereal, pasta, or rice; 1 cup ready-to-eat cereal

VEGETABLE GROUP
(3-5 servings) What's In It For You: vitamin A, vitamin C, folate, iron, fiber
Serving Size: 1 cup raw, leaf vegetables; 1/2 cup other vegetables cooked or raw including potatoes, 3/4 cup vegetable juice

FRUIT GROUP
(2-4 servings) What's In It For You: vitamin A, vitamin C, potassium, fiber
Serving Size: 1 medium fruit, 1/2 cup cut or canned fruit, 3/4 cup fruit juice

MILK GROUP
(2-3 servings) What's In It For You: calcium, protein, vitamin A, vitamin D
Serving Size: 1 cup milk or yogurt, 1/2 cup cottage cheese, 1-2 oz cheese

MEAT GROUP
(2-3 servings) What's In It For You: iron, zinc, B vitamins, protein. Meat provides "heme" iron, which is better absorbed by the body than iron from plant foods
Serving Size: 3 oz (equivalent to the size of a deck of cards) cooked and boneless lean red meat, skinless poultry or fish; 1/2 cup of cooked beans, 1 egg or 2 tablespoons of peanut butter counts as 1 ounce of meat

*Juices may not contain as much fiber as other fruit and vegetable items.

The good news is that all foods can be part of a healthful diet. Simply balance the foods you eat and engage in regular physical activity. For example, eat a wide variety of whole grains, fruits, and vegetables, and sometimes...

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*Pyramid Power*		Just as your day is a balancing act, so is eating right. But, no matter how busy you are, you can fit good nutrition into your schedule by eating a wide variety of foods from each of the five food groups of the Food Guide Pyramid every day.
BREAD GROUP (6-11 servings)		What's In It For You: complex carbohydrates, B vitamins, fiber Serving Size: 1 slice bread; 1/2 bagel, muffin or bun; 1/2 cup cooked cereal, pasta, or rice; 1 cup ready-to-eat cereal
VEGETABLE GROUP (3-5 servings)		What's In It For You: vitamin A, vitamin C, folate, iron, fiber Serving Size: 1 cup raw, leaf vegetables; 1/2 cup other vegetables cooked or raw including potatoes, 3/4 cup vegetable juice
FRUIT GROUP (2-4 servings)		What's In It For You: vitamin A, vitamin C, potassium, fiber Serving Size: 1 medium fruit, 1/2 cup cut or canned fruit, 3/4 cup fruit juice
MILK GROUP (2-3 servings)		What's In It For You: calcium, protein, vitamin A, vitamin D Serving Size: 1 cup milk or yogurt, 1/2 cup cottage cheese, 1-2 oz cheese
MEAT GROUP (2-3 servings)		What's In It For You: iron, zinc, B vitamins, protein. Meat provides "heme" iron, which is better absorbed by the body than iron from plant foods Serving Size: 3 oz (equivalent to the size of a deck of cards) cooked and boneless lean red meat, skinless poultry or fish; 1/2 cup of cooked beans, 1 egg or 2 tablespoons of peanut butter counts as 1 ounce of meat
		*Juices may not contain as much fiber as other fruit and vegetable items.
		The good news is that all foods can be part of a healthful diet. Simply balance the foods you eat and engage in regular physical activity. For example, eat a wide variety of whole grains, fruits, and vegetables, and sometimes...