What’s on Your Plate? Before you eat, think about what and how much food goes on your plate or in your cup or bowl. Over the day, include foods from all food groups: vegetables, fruits, whole grains, fat-free or low-fat dairy products, and lean protein foods. Making Healthy Food Choices Make half your plate fruits and vegetables. Choose a variety, including dark-green and red and orange vegetables and beans and peas. Make at least half your grains whole. Choose whole grains in Switch to skim or 1% milk . Choose fat-free or low-fat milk and Vary your protein food choices . Choose seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Use oils to replace solid fats where possible. Make choices that are low in “empty calories.” What are “empty calories”? They are calories from added sugars and solid fats in foods. Some foods with empty calories: Candy Desserts Fried foods Ice cream Sugar-sweetened Sweetened cereals Biscuits Hot dogs What About Alcohol? if you choose to drink at all. You may consume a single alcoholic drink if your established—no earlier than 3 months old. Then wait at least 4 hours before breast milk before drinking and feed the Breast Milk : Your Baby’s First Food Doctors recommend feeding only breast milk for the old or older. your baby. Breast milk helps protect your baby from illness. your risk for breast cancer and type 2 diabetes. Tips for BreastfeedingMoms Making healthy food choices with regular physical activity will keep you healthy. United States Department of Agriculture Food and Nutrition Service FNS-458 February 2013 USDA is an equal opportunity provider and employer.
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What’s on Your Plate?Before you eat, think about what and how much food goes on your plate or in your cup orbowl. Over the day, include foods from all food groups: vegetables, fruits, whole grains,fat-free or low-fat dairy products, and lean protein foods.
Making Healthy Food ChoicesMake half your plate fruits and vegetables. Choose a variety, including
dark-green and red and orange vegetables and beans and peas.
Make at least half your grains whole. Choose whole grains in
Switch to skim or 1% milk . Choose fat-free or low-fat milk and
Vary your protein food choices. Choose seafood, lean meat andpoultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
Use oils to replace solid fats where possible.
Make choices that are low in “empty calories.”What are “empty calories”? They are calories from added sugars and solid fats in foods. Some foods with empty calories:
Candy Desserts Fried foods Ice cream Sugar-sweetenedSweetened cereals Biscuits Hot dogs
What About Alcohol?
if you choose to drink at all. You mayconsume a single alcoholic drink if your
established—no earlier than 3 monthsold. Then wait at least 4 hours before
breast milk before drinking and feed the
Breast Milk : Your Baby’s First FoodDoctors recommend feeding only breast milk for the
old or older.
your baby.
Breast milk helps protect your baby fromillness.
your risk for breast cancer and type 2diabetes.
Tips for BreastfeedingMomsMaking healthy food choices with regular physical activity will keep you healthy.
Breast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodBreast Milk : Your Baby’s First FoodDoctors recommend feeding only breast milk for the
old or older.
your baby.
Breast milk helps protect your baby from illness.
United StatesDepartment ofAgriculture
Food and Nutrition ServiceFNS-458
February 2013USDA is an equal opportunity provider and employer.
Being Physically ActiveUnless your doctor advises you not
2½ hours each week of
brisk walking, dancing,or swimming.
preferably spread throughout the week.
Food Group
3 cups 2½ cups
2 cups 2 cups
3 cups 3 cups
Also...
Omega-3 fats in seafood
sardines, and trout are some of the choices higher in Omega-3 fats.
Eat all types of tuna, but limit white (albacore) tuna to
they have high levels of mercury.
Daily Meal Plan
¿Qué Hay en Su Plato?
Elegir Alimentos SaludablesLlene la mitad de su plato con frutas y vegetales.
Que al menos la mitad sus granos sean enteros.
Cambie a leche descremada o leche al 1% de grasa.
Varíe su selección de alimentos proteínicos.
Reemplace grasas sólidas con aceites cuando sea posible.
Seleccione alimentos bajos en “calorías vacías.”¿Qué son “calorías vacías”?
Postres HeladoGalletas
¿Puedo Beber Alcohol?
Consejos para Mamás LactantesElegir alimentos saludables junto con actividad física regular le ayudará a mantenerse sana.
Leche Materna: El Primer Alimento de Su Bebé
amamantando como complemento a los alimentos
L h M t El Primer Alimento de Su BebéLeche Materna: El P i Alimento de Su BebéLech M rn El Primer Alim n Su bLe he Matern El Pr e Ali en de S BebéLe e erna Primer lime to de Be éLLeechhe MMateternrnaa:a: ElEll PrPririimer Alililimenentoto dde SSu Bebbé
tando como complemento a los alimentos amamantando como complemento a los alimentos
United StatesDepartment ofAgriculture
Food and Nutrition ServiceFNS-458-S
Febrero del 2013USDA es un proveedor y empleador que ofrece igualdad de oportunidades.
Sea Físicamente Activa
materna y fórmula 1 taza o 1 onza?
3 tazas 2½ tazas
Frutas 2 tazas 2 tazas
Granos 8 onzas 6 onzas
3 tazas 3 tazas
Alimentos 6½ onzas 5½ onzas
Además...
Las
Plan Diario de Alimentación
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