吃聪明

All vegetables and 100%蔬菜汁s make up the vegetable group. 蔬菜s may be eaten raw or cooked and can be fresh, canned, frozen or dried. 可以整只吃，也可以切成块吃，也可以打成泥吃.

蔬菜s are good sources of many nutrients including vitamins A and C, 叶酸(叶酸), 钾和膳食纤维. 蔬菜s contain no cholesterol, and most vegetables are low in fat and calories.

选择各种颜色的蔬菜. Different nutrients are contained in vegetables of different colors. 颜色也会让你的饭菜看起来更好.

• 红色/橙色:西红柿，胡萝卜，红薯
• 黄色/绿色:玉米、菠菜、西兰花、芹菜
• 蓝色/紫色:紫色卷心菜、茄子、甜菜
• White: potatoes, 洋葱, mushrooms, cauliflower

小贴士:用香草给蔬菜调味, lemon or lime juice or vinegar without adding any calories, 盐或脂肪.

每天应该吃多少蔬菜?

All 水果 and 100%果汁s make up the fruit group. 水果s can be fresh, canned, frozen or dried and eaten whole, cut-up or pureed.

水果s provide nutrients such as 钾, 膳食纤维, vitamin C and 叶酸(叶酸). Most 水果 are naturally low in fat, sodium and calories. 水果不含胆固醇.

选择各种颜色鲜艳的水果. Different colors indicate the fruit contains different nutrients. 颜色也会让你的食物看起来更好:

• 红色/橙色:桃子、杏和哈密瓜
• Yellow/green: Pineapple, kiwi and honeydew melon
• Blue/purple: Blueberries, raisins, grapes and blackberries
• 白:梨，香蕉和豆薯

每天应该吃多少水果?

小麦制成的任何食物, 大米, 燕麦, 玉米, barley or other cereal 谷物 is part of the 谷物 group. 面包, pasta, tortillas, crackers, oatmeal and breakfast cereals are examples.

谷物是许多营养物质的重要来源, 包括复合碳水化合物, 膳食纤维, 几种B族维生素(维生素, 核黄素, 烟酸和叶酸)和矿物质(铁, 镁和硒). 

Make at least half of your grain choices whole 谷物. Whole-grain foods contain the entire grain kernel. Refined 谷物 have been milled, a process that removes the bran and germ and several nutrients.

How many servings of 谷物 and whole 谷物 should you eat every day?

注:每份以盎司当量列出. 在一般情况下, 1片面包, 1杯 of ready-to-eat cereal or ½杯 of cooked 大米, cooked pasta or cooked cereal can be considered as 1盎司 equivalent from the 粮食s Group.

The protein food group includes both animal and plant protein. Examples are meat, poultry, seafood, dry beans and peas, eggs, tofu, nuts and seeds. Choose lean meat choices such as loin or round cuts and poultry with the skin removed.

这类食物是很好的蛋白质来源, B族维生素, 维生素E, 锌, 镁, 铁(动物来源)和纤维(植物来源).

The dairy group includes milk, cheese, yogurt and calcium-fortified soymilk (soy beverage). 乳制品 products are especially important for bone health. 它们是钙的重要来源, 钾, phosphorus and protein and are often fortified with vitamin D. Low-fat (1%) and fat-free dairy foods contain the same nutrients as higher-fat dairy foods with fewer calories and less saturated fat and cholesterol.

Here are ideas to make it quick, inexpensive and 健康的

• Include nontraditional breakfast foods like a peanut butter sandwich or leftovers from dinner.
• If you have time, sit down with your family and enjoy breakfast together. 在忙碌的日子里，打包早餐带走.
• Try setting the table the night before or packing your breakfast and keeping it in the refrigerator until morning.

健康搭配早餐食材

Choose foods from at least three of the food groups.

简单的早餐点子

• 冰沙:水果(任何), 乳制品(牛奶或酸奶), protein (peanut butter) and/or vegetables (spinach, 羽衣甘蓝或其他蔬菜)
• 三明治:谷物面包, 英式松饼或百吉饼), 乳制品(奶酪)和蛋白质(鸡蛋), 火腿或其他肉类)
• Parfait: dairy (yogurt), fruit (any) and grain (granola or other cereal)
• 墨西哥卷饼:谷物(玉米饼), 蛋白(鸡蛋, 火腿或其他肉类), 乳制品(奶酪)和/或蔬菜(莎莎酱), 西红柿, 洋葱, 辣椒或蘑菇)

活动

Think of a breakfast that includes three to five food groups.

Avoid un健康的 snacks like candy, chips, cookies and soda from the convenience store. Instead, keep some 健康的 snacks at home and some in your car or bag. For less than the cost of a soda from the vending machine, 你可以快吃一个, 健康的, 美味的小吃:

• 1个小苹果和1根奶酪
• 1 celery stalk and 1 carrot with 2 tablespoons low-fat ranch dip
• 一杯低糖麦片和半杯低脂牛奶
• 一根小香蕉和一汤匙花生酱
• 1杯 low-fat yogurt sprinkled with ¼ cup low-fat granola
• ½杯 applesauce and 2 whole graham crackers (4 squares)
• 一个中号橙子和一个布丁杯
• 3杯爆米花加半杯100%果汁

• Restaurant meals can be high in fat and calories and low in whole 谷物, 水果 and vegetables.
• 选择全麦面包做三明治.
• 选择含有大量蔬菜的沙拉.
• 要求把沙拉酱放在旁边.
• Choose entrees with vegetables, such as pasta with tomato sauce or stir-fries.
• Order meals that are broiled, steamed or grilled rather than fried.

• Find less-expensive restaurants that serve food your family enjoys.
• Instead of dinner, go out for lunch when meals are often less expensive.
• 寻找“买二送一”的特价商品或优惠券.
• Share an entrée or take home half for another meal.
• 喝水.