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follow a healthy eating pattern- include fruits, vegetables, proteins, dairy, grains, and oils by limiting fats, sugars, and sodium (p 17)

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The typical idea for many foods are the processed versions but things like grilled chicken are better than fried chicken. Page 53

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You should receive 2 1/2 c-eq/day of vegetables. You should eat a variety of vegetables from dark greens, red & orange, beans & peas, starchy, etc. in order to achieve your 2,000 calorie level. (pg. 18) - Grace W.

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Muscle-Strengthening
Children ages 6-17 should include rigorous "Muscle Strengthening" activities at least 3 times a week in coordination with 60 or more minutes of daily physical activity.
-Page 73, Table A1-1

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Focus on having a variety of foods in your diet instead of just one type. Use the My Plate diagram to guide how well you've balanced your diet. P. 64

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shift to consume more vegetables including the different sub groups of dark green (broccoli, spinach), red and orange (carrots, sweet potatoes, tomato), legumes (pinto, white, black beans, lentils, edamame, starchy vegetables (potatoes, corn, green peas, plantains), other. pg. 47

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Shift from solid fats to oils. To do this use more vegetable oil and fish and stay away from butter and and lard. (Page 72)

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(Page 25)
Oils have essential fatty acids and Vitamin E. Although they are a concentrated source of calories, they also contain a high percentage of monounsaturated and polyunsaturated fats and are liquid at room temperature. Since they got a lot of calories the amount you consume should be within the AMDR for total fats without exceeding calorie limits.

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Set up and use settings that encourage the consumption of healthy foods (Page 30)

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Large amounts of sodium are found in common foods. Opt to foods, sauces, and spices that specifically state that they are low in sodium. p. 58

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If you do not already drink alcohol, you should not start.; it is not a vital component of the USDA food pyramid. There are many negative effects tied to alcohol and its abuse. Pregnant women should not consume alcohol.

1.34

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Shift to healthier foods and drinks

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Page 108
If your BMI is considered in the less than 5 percentile for your age then you are considered underweight.

5 percent to 85 percentile then you are considered as normal weight for your age.

85 percent to 95 percent you are considered to be overweight for your age group.

95 percent or higher that is where you are considered to be obese.

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Alternate your normal foods for healthier alternatives

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Alternate your normal foods for healthier alternatives

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(Page xvi) For example instead of a brownie, eat some homemade banana bread.

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Page 83) Mediterranean food contain healthy selections for your meals. Mediterranean food contains healthy fruits, vegetables, and grains that can be a great diet to go on.