USDA Tips for eating smart and getting more exercise

USDA Tips for eating smart and getting more exercise

Eat foods from each food group daily

Use measuring cups to learn what 1 cup and 1/2 cup of food looks like

Cut raw vegetables like broccoli and carrots into small bite-sized pieces. Keep them in clear containers in the refrigerator for quick snacks.

Broil, grill or roast meat, poultry or fish instead of frying.

Eat fruit for dessert

Pick low-fat or fat-free milk or yogurt (recommended for persons over 2 years of age).

Choose whole-grain foods, such as whole-wheat bread, oatmeal, brown rice, and low-fat popcorn more often.

Play active games like tag or jump rope with children.

Walk with the kids to school each day.

Take the stairs, not the elevator.

Be physically active for at least 30-minutes most days of the week. Take a walk or jog at lunchtime or in the evening.

Help kids be physically active at least 60-minutes every day or most days. They can walk, dance, bike, play ball — it all counts.

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USDA recommended daily allowance

Fats, oils and sweets: use sparingly

Dairy: 2 servings

Protein: 2 to 3 servings

Vegetables: 3 to 6 servings

Fruits: 2 to 4 servings

Breads and grains: 6 to 11 servings