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Illustration of 6 food groups & physical activity
 Food Guide Pyramid
Orange - Grains

  • Make half your grains whole.
  • Eat at least 3 ounces of whole grain bread, cereal, crackers, rice, or pasta every day.
  • Look for "whole" before the grain name on the list of ingredients.
Green - Vegetables

  • Vary your veggies
  • Eat more Dark Green veggies
  • Eat more Orange Veggies
  • Eat more Dry Beans and Peas
Red - Fruits

  • Focus on fruits
  • Eat a variety of fruits
  • Choose fresh, frozen, canned or dried fruits
  • Go easy on fruit juices
Yellow - Oils

  • Know your fats
  • Make most of your fat sources from fish, nuts, and vegetable oils
  • Limit solid fats like butter, stick margarine, shortening, and lard
Blue - Milk

  • Get your calcium-rich foods
  • Get low-fat or fat-free
  • If you don't or can't consume milk, choose lactose-free products or other calcium sources
Purple - Meat and Beans

  • Go lean on protein
  • Choose low-fat or lean meats or poultry
  • Bake it, broil it, or grill it
  • Vary your choices — with more fish, beans, peas, nuts, and seeds
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