application/x-inspiration Created by software from Inspiration Software, Inc. $$Head$$&w<2^$$Reco$$MetaData|ki_n`JFIFC   %# , #&')*)-0-(0%()(C   (((((((((((((((((((((((((((((((((((((((((((((((((((Ud" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?+7i #2 ɒ2aӪGb4EyDŽr"ӈK fKvyKRJ)ߓf rS@s[QVu`<;[~Z_c^w="(0((((Zyq vټYp0F1[SZ]&RB9ЎAPk#PoOO(+ \6|:w$} $!m߳d*38hݭ}(dG|rULTz^ׇ|ZM"fEw U.G,p8\ Upص+?} laW~vQSW ͎,CVJJArppO8' h5,pT^ջ]՜%6.t.EVfEPEPEPEPw3-$)am#xUګ[_5 Y! nDn#kH%2`͝*h=( ((((((((((((((Ld̡exSrAr$(uKl  ,Y1/9>bJ szљ*bx7#5VVVV5B((((((($$recO$$|$$Reco$$MetaDataz;;;;;;;;;;;;;{{{{{{{{{{{;;{{{{{{{{{{;;;;;;;;;;;;;;{{{{+++++++++{{;;;;;;;;;;;;;{{Z++++++++++{;;;;;;;;;;;;;{{Z++++++++++{;;;;;;;;;;;;{~{Z++++~+++++{;;;;;;;;;;{~~~{Z+++~~~++++{;;;;;;;;{~~~~~{Z++~~~~~+++{;;;;;;{~~~~~~~{Z+~~~~~~~++{;;;;{~~~~~~~~~{Z~~~~~~~~~+{;;;;;;;;;;;;;{{Z++++++++++{;;;;;;;;;;;;;{{n:+++++++++{;;;;;;;;;;;;;{{{{nZZZZZZZZ;;;;;;;;;;;;;;{{{{{{{{{{{;;$$recO$$;b$$Reco$$TextStrik'$$recO$$< $$Reco$$TextStrii%$$recO$$< $$Reco$$AuditTraoInspiration 7 ((77)) 7/15/2002 Windows [x1] 7/15/2002 9:52 AMInterim [x0] 0/0/00Inspiration 7.6 ((09)) 12/2/2004 Windows [x11] 2/3/2007 11:46 AM$$recO$$N3$$Reco$$Document IW:dL-  % H6]] 6h    ]5g("(".9$$$$ cccc !#%')+-/135764 H$$recO$$ A$$Reco$$TextStri$$recO$$< $$Reco$$TextStri$$recO$$< $$Reco$$TextStriUS History.inl$$recO$$2$$Reco$$TextStrimy pyramid.isf$$recO$$$$Reco$$TextStri$$recO$$< $$Reco$$TextStri $$recO$$< $$Reco$$TextStri$$recO$$< $$Reco$$TextStri! &[Shortdate]$$recO$$~$$Reco$$TextStri$$recO$$< $$Reco$$TextStri $$recO$$< $$Reco$$TextStri$$recO$$< $$Reco$$TextStri# &[Mainidea]$$recO$$$$Reco$$TextStri$$recO$$< $$Reco$$TextStri $$recO$$< $$Reco$$TextStri$$recO$$< $$Reco$$TextStri% Page &[Page]$$recO$$n$$Reco$$TextStri'$$recO$$< $$Reco$$TextStri)$$recO$$< $$Reco$$TextStri+$$recO$$< $$Reco$$TextStri-$$recO$$< $$Reco$$TextStri/$$recO$$< $$Reco$$TextStri1$$recO$$< $$Reco$$TextStri3$$recO$$< $$Reco$$TextStri5$$recO$$< $$Reco$$TextStri7$$recO$$< $$Reco$$NoteCtrlT7 'F6 -HU6"jH64 9Hy6 ?H 65 5 E < 6$"""/5`6 * 0" < B H/4$$recO$$$$Reco$$Paragrap ' |   & How many grain foods are needed daily?  The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart. Most Americans consume enough grains, but few are whole grains. At least of all the grains eaten should be whole grains.   Daily& recommendation* Daily minimum amount of whole grains L Children 2-3 years old 3 ounce equivalents** 1 ounce equivalents** L  4-8 years old 4 5 ounce equivalents** 2 2 ounce equivalents**   D Girls 9-13 years old 5 ounce equivalents** 3 ounce equivalents** A  14-18 years old 6 ounce equivalents** 3 ounce equivalents**   C Boys 9-13 years old 6 ounce equivalents** 3 ounce equivalents** C  14-18 years old 7 ounce equivalents** 3 ounce equivalents**   E Women 19-30 years old 6 ounce equivalents** 3 ounce equivalents** A  31-50 years old 6 ounce equivalents** 3 ounce equivalents** ?  51+ years old 5 ounce equivalents** 3 ounce equivalents**   C Men 19-30 years old 8 ounce equivalents** 4 ounce equivalents** C  31-50 years old 7 ounce equivalents** 3 ounce equivalents** ?  51+ years old 6 ounce equivalents** 3 ounce equivalents**  0 *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. Click here for more information about physical activity.B **Click here to see what counts as an ounce-equivalent of grains.   $$recO$$ !O$$Reco$$Paragrap -w4z44   / How many vegetables are needed daily or weekly?  Vegetable choices should be selected from among the vegetable subgroups. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.   The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts are shown in the first chart. Recommended weekly amounts from each vegetable subgroup are shown in the second chart.  Daily recommendation* ! Children 2-3 years old 1 cup**   4-8 years old 1 cups**    Girls 9-13 years old 2 cups**   14-18 years old 2 cups**   ! Boys 9-13 years old 2 cups**   14-18 years old 3 cups**   # Women 19-30 years old 2 cups**   31-50 years old 2 cups**   51+ years old 2 cups**    Men 19-30 years old 3 cups**   31-50 years old 3 cups**   51+ years old 2 cups**  0 *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. Click here for more information about physical activity.8 ** Click here to see what counts as a cup of vegetables.  Vegetable subgroup recommendations are given as amounts to eat WEEKLY. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.  l  Dark green vegetables Orange Vegetables Dry beans and peas Starchy vegetables Other vegetables     AMOUNT PER WEEK** ? Children 23 years old 1 cup cup cup 1 cups 4 cups >  48 years old 1 cups 1 cup 1 cup 2 cups 4 cups   F Girls 913 years old 2 cups 1 cups 2 cups 2 cups 5 cups >  1418 years old 3 cups 2 cups 3 cups 3 cups 6 cups   ? Boys 913 years old 3 cups 2 cups 3 cups 3 cups 6 cups <  1418 years old 3 cups 2 cups 3 cups 6 cups 7 cups   A Women 1930 years old 3 cups 2 cups 3 cups 3 cups 6 cups >  3150 years old 3 cups 2 cups 3 cups 3 cups 6 cups B  51+ years old 2 cups 1 cups 2 cups 2 cups 5 cups   = Men 1930 years old 3 cups 2 cups 3 cups 6 cups 7 cups <  3150 years old 3 cups 2 cups 3 cups 6 cups 7 cups <  51+ years old 3 cups 2 cups 3 cups 3 cups 6 cups 9 ** Click here to see what counts as a cup of vegetables.   $$recO$$ $$Reco$$Paragrap"jz    How much fruit is needed daily?  The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart.  2 Recommended amounts are shown in the table below.   Daily recommendation* ! Children 2-3 years old 1 cup** #  4-8 years old 1 to 1 cups**   " Girls 9-13 years old 1 cups** !  14-18 years old 1 cups**   ! Boys 9-13 years old 1 cups**   14-18 years old 2 cups**   ! Women 19-30 years old 2 cups**   31-50 years old 1 cups**   51+ years old 1 cups**    Men 19-30 years old 2 cups**   31-50 years old 2 cups**   51+ years old 2 cups** 0 *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. Click here for more information about physical activity.4 ** Click here to see what counts as a cup of fruit.   $$recO$$j$$Reco$$Paragrap 9zBz   2 How much food from the milk group is needed daily? y The amount of food from the Milk Group you need to eat depends on age. Recommended daily amounts are shown in the chart.   Daily recommendation ! Children 2-3 years old 2 cups*   4-8 years old 2 cups*    Girls 9-13 years old 3 cups*   14-18 years old 3 cups*    Boys 9-13 years old 3 cups*   14-18 years old 3 cups*    Women 19-30 years old 3 cups*   31-50 years old 3 cups*   51+ years old 3 cups*    Men 19-30 years old 3 cups*   31-50 years old 3 cups*   51+ years old 3 cups* ; *Click here to see what counts as a cup in the milk group.   $$recO$$z$$Reco$$Paragrap ? lcz   : How much food from the meat & beans group is needed daily?  The amount of food from the Meat and Beans Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Recommended daily amounts are shown in the chart.   Daily recommendation* / Children 2-3 years old 2 ounce equivalents** ,  4-8 years old 3 4 ounce equivalents**   - Girls 9-13 years old 5 ounce equivalents** *  14-18 years old 5 ounce equivalents**   , Boys 9-13 years old 5 ounce equivalents** *  14-18 years old 6 ounce equivalents**   0 Women 19-30 years old 5 ounce equivalents** *  31-50 years old 5 ounce equivalents** (  51+ years old 5 ounce equivalents**   . Men 19-30 years old 6 ounce equivalents** *  31-50 years old 6 ounce equivalents** *  51+ years old 5 ounce equivalents**  0 *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. Click here for more information about physical activity.U **Click here to see what counts as one ounce equivalent in the Meat and Beans group.   $$recO$$ l$$Reco$$Paragrap Ez " How much is my allowance for oils?  B Most Americans consume enough oil in the foods they eat, such as:  nuts  fish  cooking oil  salad dressings $$recO$$$$Reco$$Paragrap/5z  What is physical activity?  O 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 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 miles per hour) ' Heavy yard work, such as chopping wood ! Weight lifting (vigorous effort)  Basketball (competitive) i 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. 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