Nutrition

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.

	The 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.
	Next is vegetables: 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.
	Fruits: 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.
	Meat, 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
	Milk, 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.
	Fats, 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.
	Note: Don't forget to follow a special diet if your doctor recommends one.