Guide for a balanced diet

Here is a brief guide for making healthy food choices. Healthy choices from each of the food groups, in appropriate serving sizes, will help you have a balanced diet. For a personalized food guide with recommended daily servings for each food group, see the interactive Web site: http://www.mypyramid.gov/.

• Breads, cereals, pasta, and rice group. Make half of the grains you eat every day whole-grain. Choose whole-grain breads, cold and cooked cereals and grains, pasta (without creamy sauces), hard rolls, or low-fat or fat-free crackers. Limit your intake of foods that have added fats and sugars, such as croissants, pastries, granola, commercial muffins, snack crackers, and chips.
• Vegetables. Eat plenty of these. They contain little if any fat and lots of nutrients that help protect against heart disease. Try to eat at least 2½ cups of vegetables every day.
• Fruits. Eat plenty of these. They also contain very little fat and lots of protective nutrients. They make a sweet ending to a meal. Try to eat at least 2 cups of fruit every day.
• Meat and meat alternatives. Most adults need just 5 to 6 ounces of meat a day. A 3-ounce serving is the size and thickness of a deck of cards. For many people, cutting back on meat serving sizes has the biggest impact on their fat intake. Choose fish and lean poultry more often and red meat and fried meats less often. Meat alternatives like dried beans, tofu, and nuts are also good protein sources.
• Milk and milk products. Choose low-fat or fat-free products from this food group. Most adults need 3 cups of milk and milk products a day. If you have problems digesting milk, try eating cheese or yogurt instead, since these foods are low in lactose.
• Fats and oils. Limit fats and oils, including those used in cooking. When you do use fats, choose oils that are liquid at room temperature (unsaturated fats), such as canola oil and olive oil. Avoid hydrogenated oils (trans fat) and foods that contain them. Choose margarines that come in a soft tub or squeeze bottle.
• Sweets and high-fat snacks. Most of these foods are high in fat and sugar and should be limited to occasional use. Choose fruit instead of sweets as often as you can.