What                                     Where Do I Go for 
         Should I Do?                                            More Help?
    9  Put less food on your plate.                        Online resources for healthy eating:
    9  Eat lots of different fruits, vegetables, and       9  Montana Disability & Health Program:  
        whole grain foods.                                    http://mtdh.ruralinstitute.umt.edu/Directory/
    9  Eat 3 meals and healthy snacks everyday.               Nutrition.htm
    9  Eat slower and enjoy every bite– you will           9  Dietary Guidelines for Americans: 
        feel more full!                                       http://www.healthier.us.gov/
    9  Stop eating when you feel full!  You do not            dietaryguidelines/
        have to clean your plate!                          9  National Center for Physical Activity 
    What if I eat out?                                        and Disability:  http://www.ncpad.org
    9  Restaurants usually give too much food!             9  My Pyramid:  http://www.mypyramid.gov                       Nutrition
    9  Ask to wrap half of your meal so you can            9  My Pyramid for Kids:                                     The Food Pyramid and  
        eat it later or share with a friend.                  http://www.mypyramid.gov/kids/index.html                       Living Healthy
    9  Choose steamed, grilled, or baked food 
        instead of fried.
    9  Get the small sizes (never Biggie) at fast-
        food restaurants. 
    9  Don’t go to the all-you-
        can-eat buffet.
    9  Drink water, low-fat milk,                          Information provided by:
        or unsweetened tea                                 Florida Center for Inclusive Communities, a University 
        instead of drinks with                             Center for Excellence in Developmental Disabilities
        extra sugar.                                       University of South Florida
                                                           Please Cite this Document as:
                                                           Havercamp, S.M. & Veguilla, M. (2009). Nutrition: The 
                                                                  Food Pyramid and Living Healthy. Florida 
                                                                  Center for Inclusive Communities, http://flfcic.org.
                                                           Development of this material was supported by the 
                                                           Administration on Developmental Disabilities  
                                                           (#90-DD-0592, Fox and Kincaid) 
                                                           For more information or to order additional copies visit   
                                                           http://flfcic.org
                                                                                                                                   Granos          Verduras      Fruta Aceite  Leche       Carne &
                                                                                                                                                                                           Frijoles
       Eating Healthy
       Eating Healthy
                                                                                                                              The New  
        The Importance of a                                                                                      Food Pyramid
             Healthy Diet?                                                                                  What is this pyramid?
       Research shows that a healthy diet will help                                                         9  Steps remind you to be physically active 
       you feel better and live longer.                                                                            and that you should take one step at a time 
                                                                                                                   in making healthy choices.
       Eating well can give you:                                                                            9  Did you notice that some color stripes are                                                       Granos                Verduras            Fruta Aceite      Leche            Carne &
       9  More energy                                                                                              wider than others?  Eat more from the food                                                                                                                                Frijoles
       9  Better sleep                                                                                             groups with the widest stripes.                                                                     Fruit            Any fruit or 100% fruit juice counts 
                                                                                                            9  Eat less candy, chips, sodas, and desserts.                                                                              as fruit. Fruits  can be fresh, canned, 
       9  Healthy weight                                                                                                                                                                                                                frozen, or dried, and may be whole, 
                                                                                                            9  Eat different kinds of foods from each group                                                                             cut-up, or pureed. Examples are 
       Poor diet is related to unhealthy                                                                           everyday.                                                                                                            apples, pears, bananas, melons, 
       weight and health problems like:                                                                     More about My Pyramid                                                                                nectarines,  peaches, plums, and berries. Eat 1 
       9  Heart disease                                                                                                                                                                                          1/2 to 2 servings per day.   
                                                                                                                                   Any food made from whole wheat,                                               1 serving = 1 cup of fruit or 1 apple, orange, or banana
       9  Cancer                                                                                               Grains              brown rice, oats, cornmeal, barley or                                               Milk             Examples are milk, yogurt, pudding, 
       9  Diabetes                                                                                                                 another cereal grain . Whole wheat                                                                   and cheese (cream cheese, cream, 
                                                                                                                                   bread or brown rice is better than                                                                   and butter ARE NOT HEALTHY).  
       9  High blood pressure                                                                                                      white. Eat 3 servings per day.                                                                       Fat-free or low-fat milk is a better 
                                                                                                            1 serving = 1 slice of bread, 1 cup cold cereal, 1/2                                                                        choice. Eat 3 servings per day. 
       Poor diet can also cause:                                                                            cup cooked cereal, brown rice, or whole grain pasta                                                  1 serving = 1 cup of milk or yogurt or 1 slice of 
       9  Sleep problems                                                                                    = size of an ice cream scoop.                                                                        single cheese
       9  Feeling tired for no reason                                                                          Veggies Any vegetable or 100% vegetable                                                               Meat &             Meat, chicken, fish, dry beans 
                                                                                                                                   juice.  Vegetables are raw or                                                     Beans              (kidney, pinto, lentils, black-eyed 
       9  Extreme feelings of sadness                                                                                              cooked; fresh, frozen, canned, or                                                                    peas), peas, eggs, nuts, and seeds 
                                                                                                                                   dried and are OK whole, cut-up, or                                                                   count.  Meat and chicken should be 
       Eating right can help you feel better and stay                                                                              mashed. Examples are broccoli,                                                                       lean or low-fat. Fish, nuts, and seeds 
       healthy.  Don’t forget to include physical                                                           spinach, carrots, sweet potatoes, and dark green                                                     have healthy oils, so they are healthier than meat 
       activity in your diet!                                                                               leafy lettuce. Eat 3 servings per day.                                                               or chicken. Eat 5 servings per day. 
                                                                                                            1 serving = 1 cup of  vegetables = 4 lettuce leaves                                                  1 serving = 2-3 ounces or 1/4 cup, this is like the 
                                                                                                            or the size of your fist                                                                             size of your palm or of a check book