USDA MyPyramid Food Guide

~ Make at least half of the grain selections whole grains.

~ Choose a variety of vegetables each day, and choose from all five subgroups several times a week.

~ Consume a variety of fruits and no more than one-half of the recommended intake as fruit juice.

~ Make fat-free or low-fat choices when it comes to dairy products.  Choose lactose-free products or other calcium-rich foods if you don't consume milk. 

~ Make lean or low-fat choices concerning meat, poultry, fish, legumes, eggs, and nuts. Prepare them with little, or no, added fat. 

~ Select the recommended amounts of oils. 

~ Limit intakes of food and beverages with solid fats and added sugars.