Don't forget to eat right in order
to have optimum energy. It's easy to do!
Follow this Food Pyramid.
It's a good guide for everyone.
largest part of the food pyramid is
grains: 6-11 servings a
day. 1 serving equals 1 slice of bread, 1 oz. cold cereal,
1/2 cup cooked cereal, rice or pasta. Whole grains are
best because they have the most vitamins and provide fiber.
eat 3-5 servings a day. 1 serving = 1 cup raw leafy greens,
or a 1/2 cup other Veggies chopped, or 3/4 cup vegetable
juice. For maximum nutrition, select dark leafy greens,
deep-yellow or orange vegetables and starchy vegetables
like potatoes and yams.
2-3 servings. 1 serving = 1 medium apple, or a banana
or orange, 1 melon wedge, 1/2 cup chopped fruit or berries
or 3/4 cup juice. Eat enough fruit and you won't crave
sweets as much.
poultry, fish, dry beans, eggs or nuts: 2-3 servings.
1 serving = 2-3 oz cooked lean meat, poultry or fish,
1 egg, 1/2 cup cooked beans or 2 tablespoons seeds and
nuts. Protein is good fuel as long as you don't eat too
much of it
yogurt and cheese: 2-4 servings.
1 serving = 1/2 cup milk or yogurt or 1 1/2 oz. of cheese.
Don't leave this category out. Everyone needs calcium
for their bones.
oils and sweets: use sparingly.
These foods provide calories but little nutrition. However,
1 oz. of vegetable oil is a good source of vitamin E.
Molasses is an excellent source of iron. Olive oil has
the least cholesterol.
Don't forget to follow a special diet if your doctor recommends