Here’s to ahealthier you!

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2010 Edition - Volume I

SHOP ‘n SAVE brings you MyPyramid, the new food guide system developed by the USDA. Now SHOP ‘n SAVE provides easy-to-use guidance for eating healthy… right on our store shelves! Brands such as Fresh Express or Healthy Ones are items we offer everyday, plus many more to assist you in your pyramid needs. When you stroll the aisles, you’ll encounter signs that let you know what MyPyramid recommends for each food group. Visit shopnsavefood.com to link to MyPyramid.gov.

There you can enter your age, gender, and physical activity level to find out just how much of what foods are right for you.

Take this booklet with you as you shop. Watch for store signage and use this booklet as a guide for making those smart choices. You’ll see just how easy it is to combine eating right with physical activity for positive results!

Shop with us and fill your cart with foods that are for you and your entire family!

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Milk (3 cups a day for a 2000 calorie diet*)

TIP: Diets that include milk products tend to have higher overall nutritional quality!

TIP: Limit solid fats like butter, stick margarine, shortening and lard.

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

This group contains milk and foods made from milk that retain their calcium, like cheese, cottage cheese or yogurt.

What counts as one cup in the milk group?In general, 1 cup of milk or yogurt, 1 1/2 oz. of natural cheese

or 2 oz. of processed cheese can be considered as one cup

from the milk group.

Consuming milk products provides nutrients like calcium, potassium, vitamin D, and protein. People who have a diet rich in milk products can reduce the risk of low bone mass.

Oils come from many different plants and from fish.

Some oils are used maily as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like: nuts • olives • some fish • avacados

Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutritinal Facts to find margarines with 0 grams of trans fat.

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DairyAge Groups

Daily Recommendations(In Cups)

Children 2-3 4-8

2 2

Girls 9-13 14-18

3 3

Boys 9-13 14-18

3 3

Women 19-30 31-50 51+

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Men 19-30 31-50 51+

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Daily Recommendations(In Cups)

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Some common oils are:

canola oilcorn oil

sunflower oilcottonseed oil

olive oilsafflower oilsoybean oil

Meat & BeansAge Groups

Daily Recommendations(Ounces Equivalents)

Children 2-34-8

1 3-4

Girls 9-13 14-18

5 5

Boys 9-13 14-18

5 6

Women 19-30 31-50 51+

5.5 5 5

Men 19-30 31-50 51+

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Fruits (2 cups a day for a 2000 calorie diet*)

TIP: Frozen juice bars “100% Juice” make health alternatives to high fat snacks

TIP: Broil, grill, roast, poach, or boiled meat, poultry or fish instead of frying.

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

This group contains fresh, canned, frozen, dried or 100% fruit juice.

What counts as a cup of fruit?In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup ofdried can be considered as 1 cup from the fruit group.

People who eat more fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.� Fruits provide nutrients vital for healthy and maintenance of your body.

This group contains meat, poultry, fish, dry beans or peas, eggs, nuts, or seeds.

What counts as an ounce equivalent of meat or beans?In general, 1 oz. of meat, poultry or fish, 1/4 cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 oz. of nuts or seeds can be considered as 1 oz. equivalent from the meat and beans group.

Most meat and poultry choices should be lean or low-fat.�

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Daily Recommendations(Ounces Equivalents)

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FruitsAge Groups

Daily Recommendations(In Cups)

Children 2-3 4-8

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Girls 9-13 14-18

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Boys 9-13 14-18

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Women 19-3031-50 51+

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Men 19-30 31-50 51+

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Daily Recommendations(In Cups)

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Grains (6 ounces a day for a 2000 calorie diet*)

Grains Age Groups

Daily Recommendations

(In Ounces)

Daily Minimum amount of whole grains

(In Ounces)

Children 2-3 4-8

34-5

1-5 2-2.5

Girls 9-13 14-18

5 6

3 3

Boys 9-13 14-18

5 7

3 3-3.5

Women 19-50 51+

6 5

3 3

Men 19-30 31-50 51+

8 7 6

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3 grainsir 3-3. TIP: Grains are divided into 2 subgroups:

whole grains and refined grains.

TIP: Stock up on frozen vegetables for quick and easy cooking in the microwave.

GGrainsAge Groups

DailyRecommendations

(In Ounces)

Daily Minimum amount of whole grains

(In Ounces)

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

WHOLE GRAINS contain the entire grain kernel – the bran, germ, and endosperm. popcorn • oatmeal • whole grain cerealbrown rice • whole wheat bread

REFINED GRAINS have been milled. The bran and germ have been removed, and then the grains are enriched with all the vitamins lost during the milling process.flour totillas • white bread • pasta • white rice • crackers

Vegetables (2.5 cups a day for a 2000 calorie diet*)

Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/hydrated; and may be whole, cut-up, or mashed.

What counts as a cup of vegetables?In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered 1 cup from the vegetable group.

VegetablesAge Groups

Daily Recommendations(In Cups)

Children 2-3 4-8

1 1.5

Girls 9-13 14-18

2 2.5

Boys 9-13 14-18

2.5 3

Women 19-50 51+

2.5 2

Men 19-3031-50 51+

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VegetablesAge Groups

Daily Recommendations(In Cups)

Grow up healthy.

Develop healthy eating habits.

Try new foods.

Play actively every day.

Follow food safety rules.

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MyPyramid for Preschoolers is for children 2 to 5 years of age and encourages them to eat well, be active, and be healthy! Parents are the most important influence on their child. You can do many things to help

your children develophealthy eating habits for life. Explore these ways to help your preschooler:

Grow up healthy.Grow up healthy. Complete a growth chart especially for your child to find out more about normal development.

Develop healthy eating habits.Develop healthy eating habits. Raise a healthy eater by setting a good example and practicing positive habits.

Try new foods.Try new foods. Help for picky eaters.

Play actively every day.Play actively every day. Add physical activity into your preschooler’s day.

Follow food safety rules.Follow food safety rules.

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Chiquita Fruit Bites!Chiquita Fruit Bites!

Crisp, delicious bite-sized fruits and vegetables that are ideal for school lunches and on-the-go treats. They come in a variety of flavors: apple, apple and grapes,apple with caramel dip, carrot with ranch dip and sweet peapods with ranch dip.

What a perfect healthy snack! What a perfect healthy snack!

Look for Chiquita Fruit Bites in the Look for Chiquita Fruit Bites in the SHOP ‘n SAVE Produce Department.SHOP ‘n SAVE Produce Department.

Chiquita Fruit Bites!

What a perfect healthy snack!

Look for Chiquita Fruit Bites in the SHOP ‘n SAVE Produce Department.

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*Check with your doctor before starting an exercise routine or increasing the intensity of physical activity.

Don’t Forget: It is important to stay properly hydrated while exercising.

• Running/jogging (5 miles per hour)

• Bicycling (more than 10 miles per hour)

• Swimming (freestyle laps)

• Aerobics

• Walking very fast (4 miles per hour)

• Heavy yard work, such as chopping wood

• Weight lifting (vigorous effort)

• Basketball (competitive)

• Walking briskly (about 3 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 activity includes:

Moderate physical activity includes:

Physical activity is simply 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 ways to be active.�For health benefits, physical activity should increase your heart rate and add up to at least 30 minutes a day.

Being physically active is a key element in living a longer, healthier, happier life. It can help relieve stress and can provide an overall feeling of well-being. Physical activity can also help you achieve and maintain a healthy weight and lower risk for chronic disease. The benefits of physical activity may include:

What physical activity can do for you

• Improves self-esteem and feelings of well-being

• Increases fitness level

• Helps build and maintain bones, muscles, and joints

• Builds endurance and muscle strength

• Enhances flexibility and posture

• Helps manage weight

• Lowers risk of heart disease, colon

cancer, and type 2 diabetes

• Helps control blood pressure

• Reduces feelings of depression and anxiety

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Develop your own customizedhealthy eating plan

Use in-store and weekly ad information to help make healthy food purchasesat

Visit www.shopnsavefood.comand click on the MyPyramid link