Nutrition Tips

At least 5 fruits and vegetable a day

At least 5-6 servings of grain (3 whole grain) daily

1000 mg calcium daily

Protein foods 2-3 times a day

Some fat at each meal (5-10 grams minimum)

6-8 cups fluid daily

Fast food-avoid oversizing

Dining out- 1/2 portion size

30 minutes of physical activity daily

General outline:
- Breakfast: grain, fruit, dairy
- Lunch: 2 grain, protein, vegetables, fruit, dairy
- Dinner: 2-3 grains, protein, vegetables, fruit
- Snacks: fruit/dairy, grain/dairy, grain/fruit, vegetables