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    3. Look closely at this Food Guide Pyramid. Notice it's shape, parts, and symbols inside. The main part is divided into five food groups. The bread, cereal, rice, and pasta group is the biggest. You need more servings from this group than any other. The pyramid tip is for fats, oils, and sweets. The small symbols inside represent fat and added sugars. These symbols are also scattered within the food groups. Why? That is because some of the foods in these groups also have added fat and added sugars. • Foods with similar nutrient content are grouped together. For example, Milk, yogurt, and cheese give you plenty of protein and calcium. • No single food or food group supplies all the nutrients your body needs. That's why variety is so important. Eating a variety of foods in sufficient amounts from the five food groups provides the nutrient combination essential for your energy, growth, and wellness. • The five major food groups are shown in this pyramid. Each of these food groups provides some, but not all, of the nutrients you need daily. Center your diet around the foods at the base of the pyramid, and eat less of the foods at the top of the pyramid. If you’re watching your weight, eat the minimum number of the recommended servings. If you need to gain weight, eat the maximum number of servings. In all five groups, try to choose nonfat and lean groups as often as possible.


    5. Stepping Stone to a Healthier Lifestyle Grains – Orange: Try to eat whole grains and aim for at least 3 oz a day.(1 slice ofbread, 1/2 cup of rice, cooked cereal or pasta, 1 cup of ready-to-eat cereal, 1 flat tortilla); Vegetables - Green: The greener the better, but don’t forget orange-colored veggies or dry beans! The amount you need depends on age/sex/activity level(1 cup of raw leafy vegetables ,1/2 cup of other vegetables, cooked or raw ,3/4 cup of vegetable juice); Fruits - Red: Eat all different types of fruits either fresh, canned, dried, or even frozen. The amount you need depends on age/sex/activity level.(One medium apple, orange or banana ,1/2 cup of chopped, cooked or canned fruit ,3/4 cup of fruit juice); Oils/Fats - Yellow: Don’t forget plenty of fats come from fish, nuts, and vegetable oil. Try to limit or even avoid butter, shortening, stick margarine, and lard. Milk - Blue: Milk category includes milk, yogurt, and cheeses in which provides calcium. Aim for low-fat or fat-free milk products. It keeps your bones strong. The amount you need depends on age/sex/activity level. Meat & Beans - Purple: Try to stick with low-fat or lean meats. Fish, beans, peas, nuts, and seeds are a good way to go. The amount you need depends on age/sex/activity level.

    6. Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.Moderate physical activities include: • Walking briskly (about 3 ½ miles per hour) • Hiking • Gardening/yard work • Dancing • Golf (walking and carrying clubs) • Bicycling (less than 10 miles per hour) • Weight training (general light workout) Vigorous physical activities include: • Running/jogging (5 miles per hour) • Bicycling (more than 10 miles per hour) • Swimming (freestyle laps) • Aerobics • Walking very fast (4 ½ miles per hour) • Heavy yard work, such as chopping wood • Weight lifting (vigorous effort) • Basketball (competitive) • Some physical activities are not intense enough to help you meet the recommendations. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for. These include walking at a casual pace, such as while grocery shopping, and doing light household chores.

    7. THE VEGETARIAN FOOD PYRAMID The vegetarian food pyramid is not too different from the regular foodpyramid. 

    8. It's important to remember that you can consume too many calories following a vegetarian or a vegan diet. Too much of any food can lead to weight gain and the health problems associated with being overweight. Part of consuming a balanced diet means moderation. You also want to include water and physical activity in your plan. This is about making a healthy lifestyle change and making choices that "feed" your body and mind in the right way.

    9. What should I eat to keep my brain healthy? A complete and balanced diet is probably the most sound advice, but some specific types of food are especially good for brain health. Here are a few of the best: • Fish: The original “brain food” contains lots of omega-3 fatty acids and fish oils, especially cold water fish like salmon and cod. Omega-3s are beneficial in a number of ways, including promoting neuronal growth, improved cholesterol, and fortification of myelin sheaths which facilitate communication between neurons. • Vegetables: This is a great source of antioxidants, which may reduce the risk of developing cognitive impairment by diminishing oxidative stress. Spinach, Brussels sprouts, broccoli, and cauliflower are among the top candidates. • Fruits: Like vegetables, fruits are rich in antioxidants. However, fruit tastes better. Some of your healthiest options are blueberries, blackberries, cranberries, strawberries, raspberries, plums, avocados, oranges, red grapes, red bell peppers, cherries and kiwis. • Water: Be sure to get enough to keep your body and brain hydrated. Dehydration can cause a headache now, and can lead to long-term neuronal damage sustained from elevated stress hormones. • Chocolate: Last (and arguably least beneficial) is cocoa beans, which contain the flavanol epicatechin and antioxidants. Dark chocolate is best, and avoid candy bars with lots of added sugars. Also, recent research suggests that chocolate can improve memory.