Balance Food & Physical Activity

• Be sure to stay within your calorie needs.
• Adults should aim to be physically active for at least 30 minutes most days of the week.
• Children and teenagers should be physically active for 60 minutes every day, or most days.

Know the Limits on Fats, Sugars and Salt (Sodium)

• Make most of your fat sources from fish, nuts, and vegetable oils
• Limit solid fats like butter, margarine, shortening, and lard, as well as foods than contain these.
• Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
• Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.

A Closer Look Inside the Pyramid

Grains
For energy and healthy digestion—make half your grains whole. Eat at least 3 ounces (1 ounce = 1 slice of bread or 1 cup breakfast cereal) of whole-grain cereals, breads, crackers, rice or pasta every day.

Vegetables
For healthy skin and eyes—vary your veggies! Eat more dark-green veggies like broccoli, spinach and other dark leafy greens. Eat more orange vegetables like carrots and sweet potatoes, too.

Fruits
For wound healing and a healthy immune system—focus on fruits. Eat a variety of fruit, including fresh, frozen, canned or dried. Go easy on fruit juices.

Milk
For strong teeth and bones—get your calcium-rich foods. Go low-fat or fat-free when you choose milk, yogurt, cheese and other milk products. If you don’t or can’t consume milk products, choose lactose-free products or other calcium sources such as fortified foods and beverages.

Meat & Beans
For building healthy muscles—go lean with protein! Choose low-fat or lean meats and poultry. Bake, broil or grill it. Vary your protein routine—choose more fish, beans, peas, nuts and seeds.

Oils
Make wise choices. Make most of your fat sources from fish, nuts, and vegetable oils. Limit solid fats like butter, margarine, shortening, and lard, as well as foods than contain these.

Dietary Guidelines for Americans
MyPyramid incorporates recommendations from the 2005 Dietary Guidelines for Americans, focusing on eating more nutrient-dense foods like whole grains, fruits and vegetables, low-fat dairy products and lean meats. The Dietary Guidelines emphasize reducing calorie consumption and increasing physical activity in order to address overweight and obesity. ReCharge! focuses on the key messages of MyPyramid and the Dietary Guidelines; hHowever, focusing on calorie consumption alone can lead to unsafe dieting practices by children. Therefore, ReCharge! teaches children the importance of balancing their “Energy In” with their “Energy Out” to help them maintain a healthy weight.

The key to balancing out the “Energy In-Energy Out” equation is the importance of incorporating at least 60 minutes of daily physical activity (which can be spread throughout the day), eating the minimum recommended number of servings from the Five Food Groups, and limiting intake of “Others” foods that provide few nutrients compared to calories. Most children ages 8 to 11 need:

• 5 – 6 servings from the Grain Group
• 4 – 5 servings from the Vegetable Group
• 3 serving from the Fruit Group
• 3 servings from the Milk Group
• 2 servings from the Meat & Beans Group

See the “Five Food Groups at a Glance” chart on page 5 in the Coach’s Clipboard for more information on serving sizes.

Training Table information adapted from the USDA’s MyPyramid—Steps to a Healthier You.