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Wholeandintactgrains wholewheatKeephotfoodshot(oForabove)andcoldfoodscold(40oForbelow)Itisatrianglediagram,representingtheoptimal numberservingtobeeateneachdayfromtheeachfoodgroup.Howdoesitwork?½cupcookedrice,pastaorcerealcupspoppedpopcornAbalanceddiet includesamixofcarbohydrates,proteins,fats,greenvegetables,vitamins,andmineralsChoosefoodsandbeveragesfromallfoodgroups vegetables,fruits, grains,dairy,andproteins notjustorofthemWhetherBalancedDietforInfants,ChildrenandAdolescentsAnthropometricStandardsLowCalorieVegetables andFruits(Inasmallbowl,combinethechickenandmashedavocadoEatamixoffoodsacrossallfoodgroupsGoforwholegrains–¼ofyourplateFor many,thishealthcrisishascreatedarangeofuniqueandindividualimpacts includingfoodaccessissues,incomedisruptionsFollowthesetipstobuildahealthy eatingroutinethatworksforyouWholegrains likebrownrice,millet,oatmeal,bulgur,andwholeWholegrainratherthanrefinedgrainproductsAimtofill yourtrolleywithahealthybalanceofdifferenttypesoffood.Chooseavarietyoffoodsyouenjoy,including:Wholefruits likeapples,berries,grapefruit, papaya,andbananas.Makemostofyourmealvegetablesandfruits–½ofyourplate.Topwithafewslicesoftomatoandthespinach.Maintenanceofastateof positivehealthandoptimalperformanceinpopulationsatlargebymaintainingIdeal1sliceleansheepmilkcheeseOnesmalltortillacupready-to-eatcereal flakesounce(⅛cup)uncookedpastaorriceEveryfoodshouldbeBuildingaHealthyandBalancedDietExamplesofoneservingofgrains:Oneslicebread Therearelotsofhealthychoicesineachfoodgroup!DiscoveroptimalhealthwithourcomprehensiveBalanceDietChartguide–thekeytonourishment,energy, andwell-beingCucumbersandtomatoesshouldbeeateninthesummerAimforcolorandvariety,andrememberthatpotatoesdon’tcountasvegetablesonthe HealthyEatingPlatebecauseoftheirnegativeimpactonbloodsugarForexample,amealwithgrilledfish,brownrice,andvegetablesTheEatwellGuidedivides thefoodsanddrinksweconsumeintofivemaingroups.DownloadtheprintableHealthyLivingGuide(PDF)Aswetransitionfrominto,theCOVIDpandemic continuestoaffectnearlyeveryaspectofourlivesVegetablesFruits,especiallywholefruitsTry–DietaryGuidelinesforAmericans formakingchoicesthat canhelpyoureachorkeepahealthybodyweight,getthenutrientsyouneed,andloweryourriskofFOODPYRAMIDWhetherraworcooked,neverleave meat,poultry,eggs,fish,orshellfishoutatroomtemperatureformorethanhours(1hourinhotweatheroForabove)Ithelpsyougettherangeofnutrientsyou needtobehealthyClosewithBALANCEDDIETISTOACHIEVEOURDIETARYGOALSHarmfulbacteriacangrowrapidlyinthe“dangerzone”between thesetemperaturesSix(6)servingsofgrainsperdayRaspberry,usedingreentea,strengthenstheimmunesystemSpreadonesliceofbreadwithchicken avocadomixtureGrains,especiallywholegrainsAccordingtotheDietaryGuidelinesforAmericans–[PDFMB],ahealthyeatingplan:Emphasizesfruits, vegetables,wholegrains,andfat-freeorlow-fatmilkandmilkproducts.Includesavarietyofproteinfoodssuchasseafood,leanmeatsandpoultry,eggs,legumes (beansandpeas),soyproducts,nuts,andseedsADigestonHealthyEatingandHealthyLivingItspurposeistomakehealthyeatingeasierKeephotfoodshot(o Forabove)andcoldfoodscold(40oForbelow)ChooseamixofhealthyfoodsHarmfulbacteriacangrowrapidlyinthe“dangerzone”betweenthese temperatures