Rethink Your Drink

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• DASH Eating Plan

  This heart-healthy eating plan provides guidelines for daily nutritional goals with foods that are low in saturated fats and sodium. The DASH eating plan outlined below illustrates the wide variety of whole, nutritious foods you can enjoy any day. The amounts listed are based on 2,000 calories. Daily goals for different food groups include:

  • Fat free dairy or low fat milk: 2-3 cups
  • Fruits: 2-2.5 cups
  • Vegetables: 2-2.5 cups
  • Whole grains: 6-8 ounces
  • Lean meat, fish, poultry: 6 ounces or less
  • Nuts, seeds and legumes: 4-5 times weekly
  • Oils: use sparingly

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• Is Cheese Good for You?

  One serving of cheese contains many of the essential nutrients your body needs, including:

  • Calcium - Helps build and maintain strong bones and teeth (15% daily value)
  • Protein - Helps build and repair muscle tissue (14% daily value)
  • Phosphorus - Helps build and maintain strong bones and teeth, supports tissue growth (15% daily value)
  • Vitamin B12 - Helps with normal blood function, helps keep the nervous system healthy (20% daily value)
  • Pantothenic Acid - Helps your body use carbohydrates, fats, and protein for fuel (45% daily value)
  • Niacin - Used in energy metabolism in the body (15% daily value)

  The "% daily value" (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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• Food Models - Vegetable Group

  Find a leader’s guide and individual cut-out food models for food in each food group to use as a tool in nutrition guidance.  

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• Food Models - Meat Group

  Find a leader’s guide and individual cut-out food models for food in each food group to use as a tool in nutrition guidance.  

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