Your body needs premium fuel, whether you're working out at the gym or meeting the hectic demands of your daily schedule. These tips will help you eat for energy and good health.

Find your personal MyPyramid eating plan at mypyramid.gov

Your personal eating plan is based on your age, gender, height, weight and physical activity level. Your plan will give you recommended amounts to eat from each MyPyramid food group, help you make the most nutritious choices from each food group, and help you stay within your daily calorie needs.

 

Blast off with breakfast

After 8 to 12 hours without eating, your body needs an energy boost. A quick and nutritious breakfast of cereal, milk and fruit helps fuel your empty tank.

 

Choose nutritious grain foods

Foods from grains such as cereals, bread, rice and pasta give you vitamins, minerals and carbohydrates to fuel your body. Some grain foods also give you fiber. At least half the grain foods you eat each day should be whole grains such as whole-grain cereal, whole-wheat bread, whole-wheat pasta, brown rice, bulgur, barley and popcorn. To get fiber, look on the Nutrition Facts Panel on packaged foods for products that are:

• A good source of fiber (10% to 19% of the Daily Value per serving) or
• An excellent source of fiber (20% or more of the Daily Value per serving).

Many Kellogg products are a good or excellent source of fiber. For instance, for a good source of fiber, try:

• Kellogg's™ Low Fat Granola with Raisins,
• Kellogg's™ Mueslix cereal or
• Eggo® Nutri-Grain® Whole Wheat Waffles.

For an excellent source of fiber, try:

• Frosted Mini-Wheats®,
• Kellogg's® All-Bran® cereal,
• Kellogg's Raisin Bran® cereal,
• Kellogg's® All-Bran™ Cereal bars and
• Kellogg's® All-Bran™ Crackers

 

Power up on produce

Enjoy a variety of colorful fruits and veggies each day. Some ideas are to begin the day with berries on your cereal, enjoy a salad at lunch, munch an apple for a snack and add steamed broccoli to your dinner plate.

 

Bone up on calcium

Choose low-fat or fat-free versions of calcium-rich milk, yogurt and cheese. You can also get calcium from calcium-fortified soy beverages, orange juice and cereals. Dark green vegetables such as kale, collards, mustard greens, bok choy and broccoli, nuts and seeds such as almonds and sunflower seeds contribute smaller amounts of calcium.

 

Go lean with protein

Choose lean cuts of meat and skinless poultry to reduce saturated fat. Bake, broil and grill foods instead of frying. Eat more legumes such as beans, split peas and lentils. Try making a meal around soy-based products such as Morningstar Farms® Grillers® Vegan burgers.

 

Snack sensibly

Nutritious and wholesome snacks can help give you energy to get through a busy day and contribute important nutrients. Fruits, vegetables, low-fat or fat-free yogurt or a Nutri-Grain® Cereal Bar all fit the bill. Get more smart snacking ideas

 

Don't forget fluids

On average, an adult male should drink about 13 cups of fluids per day and an adult woman about 9 cups of fluids per day. Fluids can come from plain water, milk, juice and even caffeine-containing beverages such as coffee, tea and soft drinks.1 Fluid needs are greater when it's hot out and when you're physically active, so make sure to drink more at these times.

References:
1. Food and Nutrition Board of the Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004). Accessed June 28, 2007.