5 Smart Ways to Make
MyPyramid Work for Your Family


Since 2005, MyPyramid.gov has provided Americans with the gold standard in nutrition advice. Use the site to track your food intake or to get a personalized MyPyramid menu plan. Check out the newest feature www.myfoodapedia.gov/ where you can learn about calories and serving sizes for 1000’s of foods.

1. Make half your grains whole.
Nutrient-rich whole grains make a whole lot of nutrition sense - with extra fiber and delicious nutty flavors. In addition to breads and cereals, you can enjoy wide range of whole grains (many grown in Montana) as delicious sides dishes. Add a half-cup of
whole grain pasta, barley, bulgur (cracked wheat), spelt, or kamut to your plate.

2. Vary vibrantly colored vegetables.
To get the incredible nutrient benefits of vegetables, just keep two things in mind: variety and color. If you enjoy a wide variety of brightly colored veggies, you’ll get all the super nutrients you need from this group. Go for acorn squash, beets, broccoli,
carrots, green beans, mushrooms, peas, spinach, sweet potatoes, tomatoes, and more!

3. Focus on the fantastic flavors of fruit.
Fruits and vegetables have lots in common. They have similar nutrients, tasty flavors, and come fresh, frozen, canned, and dried. Variety and bright colors are also important when choosing fruit and 100% fruit juice. Sweeten your life - morning, noon, and night - with blueberries, grapes, grapefruit, melons, pineapple, dried plums, and more!

4. Go for plenty of calcium-rich foods.
Calcium is a big problem for Americans. Most of us just aren’t getting enough, which puts our bones at risk. The solution is simple and delicious: Eat 3 nutrient-rich dairy foods every day, especially the low-fat and fat-free versions. Milk, cheese, and yogurt all have calcium plus more than 8 other essential nutrients - and they taste great.

5. Go lean with a variety of protein.
Lean options from the meat and beans group give your body nutrition to lean on. Protein, iron, zinc, and B-vitamins help to build and maintain muscles, bones, blood, and skin. Variety is also important with this group. Lean beef, fish, chicken, turkey,
pork, and lamb, as well as eggs, beans, lentils, nuts and seeds all provide key nutrients.



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