Nutrition Guide
Nutrition Guide
in season
Produce may reduce risk for health problems.
Tomatoes
Pick this "super food" for its vitamin C, which may help protect cells. Dice tomatoes and marinate in olive oil, vinegar, oregano and basil.
Choose low fat to get the most nutrition for the fewest calories.
Eggs
A good source of protein and a top food source of choline, which is essential for normal cell functions, memory and muscle control. Use egg whites to cut out cholesterol if it's a concern.
Reduce saturated fat and cholesterol by choosing lean cuts of meat.
Ground Turkey
Research suggests protein may play a role in weight management. Ground Turkey can be lean, high-protein pick. Choose "lean" to save the most fat and calories.

categories
100% fruit and vegetable juices count towards the MyPyramid Fruit and Vegetable group.
Beverages
Beverages such as juice, soy milk and tea help hydrate the body. 100% fruit and vegetable juices count toward the MyPyramid Fruit and Vegetable Groups. Many soy milks are fortified with calcium and vitamin D. Tea's antioxidants are being studied for potential health benefits.
Canned and jarred foods are packed with vitamins and minerals.
Canned & Jarred Foods
A nutritious meal is just minutes away with convenient canned and jarred foods in the cupboard. Canned fruits and vegetables are packed with vitamins and minerals. Canned beans provide protein and fiber. Broth-based soups can help you feel satisfied. Tomato sauce counts as a vegetable.
Dairy is rich in bone-building calcium and other nutrients.
Dairy
Milk, yogurt and cheese are rich in bone-building calcium, potassium, protein and other nutrients-choose low-fat and fat-free versions to get the most nutrition for the fewest calories. Eggs are an economical and easy-to-make source of protein and other nutrients.
Frozen foods are quick for dinner or a smoothie.
Frozen Foods
Frozen fruits and vegetables are high-quality and super-nutritious because they're picked and packed at their peak. They're super-speedy too - keep a selection in your freezer so you can quickly microwave a veggie for dinner or toss some fruit in a smoothie.
Grains offer a variety of vitamins and minerals and sometimes fiber.
Grains
Grains products such as cereal, bread, pasta and crackers provide a variety of vitamins and minerals, and sometimes fiber. Look for varieties that contain whole grains such as oatmeal, whole-wheat flour, whole-rye flour, wheat berries, buckwheat, whole cornmeal, brown rice or millet.
Meats and meat alternatives are packed with protein and nutrients.
Meat & Meat Alternatives
These food are packed with protein and nutrients. Reduce saturated fat and cholesterol by choosing lean cuts of beef and pork, and eating poultry without the skin. Soy burgers and nuts are meat alternatives for vegetarians, or meat-eaters seeking a change of taste.
Some oils may be good, but not too much because oils are calorie-rich.
Oils & Dressings
Most vegetable oils are high in healthy unsaturated fats and low in unhealthy saturated fats. Many salad dressings contain these types of healthy oils. MyPyramid says to eat some oils for good health, but not too much because oils are calorie-rich-120 calories per tablespoon.
Produce may reduce risk for health problems.
Produce
Produce provides vitamins, minerals, fiber and phytonutrients (healthy plant compounds), which may reduce risk for health problems. To help promote good health, eat a variety of fruits and vegetables daily. Choose lots of different colors too, to get a wide spectrum of nutrients.
Seafoods are high in protein and low in saturated fat.
Seafood
Fish and other seafood are touted for being high in protein and low in saturated fat. Fatty fish like salmon contain beneficial omega-3 fatty acids. To promote heart health, eat seafood at least twice a week. Bake, poach, grill, or microwave seafood rather than frying.
This is not medical advice and should not replace consultation with your doctor.