Nutritious Foods

• My Pyramid - making nutritious choices
• Managing in Tough Times - Healthy food, recipes, resources
• Gardening
• Food Preparation, Storage, & Preservation for Consumers

MyPyramid

Your food and physical activity choices each day affect your health — how you feel today, tomorrow, and in the future.

Using MyPyramid from the USDA can help you make good food choices from each of the food groups every day. The MyPyramid symbol has a color band for each of the 5 food groups. The 6th color band is for oils.

Orange is for the Grains group
Green is for the Vegetables group
Red is for the Fruits group
Yellow is for Oils
Blue is for the Milk group
Purple is for the Meat and Beans group

Go to MyPyramid.gov...Steps to a Healthier You!
MyPyramid – the United States Department of Agriculture (USDA) food guide system – is an interactive, online, personalized guide that provides individuals with recommended food amounts based on their sex, age and activity level. For healthful diets, stay within your calorie limit while getting needed nutrients from each of the basic food groups. Learn to balance food intake and physical activity to maintain a healthy weight.

 

Grains | Vegetables | Fruits | Milk | Meat and Beans | Oils

Orange is for the Grains Group

[Visit each one of the linked Fact Sheets for more specific information on how to use and prepare each type of grain product. *Indicates Fact Sheet is in PDF format which requires the free Adobe Acrobat Reader.]

Foods found in the MyPyramid Grain group* include bread, pasta*, oatmeal*, cereal, rice,* and tortillas. Foods from the grain group* provide our body with its main source of energy.

Half of the foods you choose from the grain group should be whole grains.* Whole grains, as part of an overall healthy diet, may reduce the risk of certain diseases. Reading labels can help you find whole grains in the grocery store.

Grains are important sources of many other nutrients:

• Dietary fiber
• Carbohydrates
• B vitamins
• Iron

Green is for the Vegetables Group

[Visit each one of the linked Fact Sheets for more specific information on the topics related to the vegetable group. *Indicates Fact Sheet is in PDF format which requires the free Adobe Acrobat Reader.]

The MyPyramid vegetable group* includes all fresh, frozen or canned vegetables and 100% vegetable juice.

• Most vegetables are naturally low in fat and calories.
• Foods in the vegetable group provide important nutrients:
  • vitamin A*
  • vitamin C*
  • potassium
  • fiber*
• Eat a variety of vegetables that vary in color* because different vegetables provide different nutrients.
• Select fresh vegetables* that are in season to insure you get the best tasting and highest quality vegetables.
• purchase only what you will use within a few days when buying fresh vegetables.
• Storing vegetables properly* can help keep them fresher longer and can keep you from getting sick from a food borne illness.

Red is for the Fruits Group

[Visit each one of the linked Fact Sheets for more specific information on the topics related to the fruit group. *Indicates Fact Sheet is in PDF format which requires the free Adobe Acrobat Reader.]

The MyPyramid fruit group* includes fresh, frozen, canned and dried fruits and 100% fruit juice.

• Most fruits are naturally low in fat, sodium, and calories.
• Foods from the fruit group contain a variety of important nutrients*:
  • vitamin A*
  • vitamin C*
  • potassium
  • dietary fiber*
• Limit fruit juice to less than half of total fruit intake because it does not have fiber.
• Select fresh fruits in season to get the best tasting and highest quality fruits.
• Storing fruits properly can help keep them fresher longer.
• Wash fruits before preparing or eating them.

To wash fruits: Under clean, running water rub fruits briskly with your hands to remove dirt and surface germs. Dry after washing with a clean dish towel or paper towel.

Blue is for the Milk group

[Visit each one of the linked Fact Sheets for more specific information on the topics related to the milk group. *Indicates Fact Sheet is in PDF format which requires the free Adobe Acrobat Reader.]

The MyPyramid milk group includes dairy foods like milk, cheese* and yogurt. Foods from the milk group are rich in calcium, protein, and vitamins* to help build strong bones and teeth.

• Choose foods from the milk group that are fat-free or low-fat, such as 1% or skim milk, low-fat cheese and low-fat yogurt.
• Foods made from milk that retain their calcium content* are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. 

Purple is for the Meat and Beans group

The MyPyramid meat and beans group includes all foods made from meat, poultry, fish, dry beans or peas, eggs, nuts and seeds.

Foods from meat and beans group provide nutrients that are important for growing, building strong muscles and organs, and staying healthy. These nutrients include protein, B vitamins, vitamin E, iron, zinc, and magnesium.

• Choose meat and poultry that are lean or low-fat by choosing poultry without skin, extra lean ground beef, cuts of beef and pork with “loin” or “round” in the name, and fish.
• Choose dry beans or peas as a main dish or as part of a meal several times a week.
• Choose fish, nuts and seeds a couple of times a week in place of meat because they contain healthy oils that are good for us.
• Serving a meatless meal can also be a way to cut costs at the grocery store.

Yellow is for Oils

Oils are an important part of a healthy diet because they provide essential fatty acids and vitamin E.

• Oils, fish, nuts, and seeds are sources of good fats such as omega-3 fatty acids.
• Limit fats that are solid at room temperature such as butter, shortening, and stick margarine.