Earlier this year the USDA released the long-awaited replacement to the Food Pyramid. Have you revisited it since the first splash? Now that the hooplah has died down, let's take a fresh look. The new pyramid, called the Food Guidance System, is a customizable eating plan that includes sensible exercise recommendations. Versions of the plan for children and Spanish-speaking people are also being formulated.

The new pyramid is split into six diagonally cut sections that "stair-step" up as they as they scale down in size to represent respective food categories. The six sections are as follows:

Grains: Half a day's consumption should be whole grains. The best sources of whole grains come from bread, cereal, pasta, rice or crackers. Make sure the word "whole" appears before grain on the ingredient list, and if it says 100%, that's best.

Vegetables: Any vegetable or 100% vegetable juice counts in this category. Dark green, orange, dry bean and peas are highly recommended. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Fruits: Any fruit or 100% fruit juice counts here. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Canned pears are always ripe and ready-to-eat, the perfect way to add fruit to your diet.

Oils: Use sparingly and avoid trans-fats. If you see the words "hydrogenated" or "partially hydrogenated" on a label, avoid.

Milk: This category includes cow's milk itself and foods made with milk that retain their calcium content. Use low-fat or fat-free milk whenever possible. Most choices in this group will come from milk, cheese or yogurt products. If you prefer soy or avoid milk due to lactose intolerance try to find products that are calcium fortified.

Meat and Beans: These are high-protein foods, which should be as lean as possible. Includes meat, poultry, fish, dry beans or peas, eggs, nuts, seeds and tofu.

The new pyramid also recommends at least 30 minutes of physical activity per day. Be creative! Physical exercise can be fun and doesn't have to consist of working out at the gym.

Try: Walking or jogging in a pretty neighborhood Going out dancing Gardening in your backyard Swimming or exercising in the pool

For a more in-depth look at the new food guidelines, visit: http://www.mypyramid.gov.

Sources: http://www.mypyramid.gov, GMA Smart Brief

If mealtime seems more like wartime with your toddler, you aren't alone. With constant exposure to candy, chips, and other goodies, finding foods that toddlers like to eat that are also healthy is a challenge. Recently updated dietary guidelines call for a diet full of more fruits and veggies–making it even more important to control tots eating regimens. Sweet, juicy and delicious canned pears are a convenient, healthy fruit that can help satisfy even the trickiest of toddler taste buds. After all, the sooner good habits are formed for healthier eating, the better.

Fruits and vegetables fill the tummy with more than just volume. Pantry staples like canned Bartlett pears from the Pacific Northwest make a perfect base for homemade toddler food. Pears retain their nutrients throughout the canning process and add yummy, natural sweetness to any recipe. Always ripe and ready, they are easy to transport for trips to the park, out to the mall or a quick stop during a long car ride. Since they are soft and squishy, they are easy to chew and digest. Canned pears contain no fat or cholesterol, are a great source of potassium and fiber and provide the "good" carbohydrates that help toddlers grow.

To inspire moms and dads to use more canned pears when cooking up a snack for tots, the Pacific Northwest Canned Pear Service conducted a chef recipe contest to create new healthy and easy-to-prepare toddler foods. The winner was chosen by a panel of "toddler judges", whose reactions to the dishes were interpreted by two adult chef judges. Chef Diane O'Brien of Sherman Oaks, CA won first place and $500 for her entry, which comprised of two recipes.

Easy-to-make Pear and Blueberry Oatmeal is a filling combination of nutritious fruit and wholesome grains. Pear Chicken Nuggets are a great source of low-fat protein, with the added natural sweetness of canned pears for tot-appeal. See recipes below.

Research shows that families who eat together eat better. According to a study published in the Washington Post, an increase in fruit and vegetable consumption occurs in households that make mealtime a family affair. If you have finicky eaters at your table, try involving them in meal preparation. Having a say in creating their food may help keep complaints at a minimum.

Visit www.eatcannedpears.com for recipe ideas that'll keep kids and adults alike gathered around the table every night!

Source: http://www.washingtonpost.com/wp-dyn/articles/A61402-2005Feb28.html

MAKES 4 SERVINGS

INGREDIENTS

1 can (15 ounces) Bartlett pear halves, drained
1 cup (4 ounces) cheddar cheese, shredded
1 cup (4 ounces) mozzarella cheese, shredded
1 (12 inch) pizza crust, prepared
1/3 cup celery, chopped
2 tablespoons green onion, chopped
1/2 pound chicken or turkey slices, cooked, cut into 1/2 inch strips
1/4 teaspoon salt
1/2 teaspoon paprika

METHOD

Cut pears in 1/4 inch slices; set aside. In small bowl, combine mozzarella and cheddar cheeses; set aside. Place pizza crust on large baking sheet. Sprinkle 1/2 of the shredded cheese mixture, then all of celery and green onion evenly over crust. Arrange chicken or turkey strips on pizza; top with pear slices, remaining cheese, salt and paprika. Bake at 450 F for 10 to 15 minutes, or until crust is crisp and cheese is melted.

TO MAKE INDIVIDUAL PIZZAS

Replace 1 (12 inch) pizza crust with 4 (6 inch) prepared pizza crusts. Evenly divide ingredients among 4 crusts. Bake as directed above.

NUTRITIONAL INFORMATION (PER SERVING)

Calories 496, Protein 37g, Carbohydrate 50g, Fiber 5g Fat 16g, Sodium 618mg, Cholesterol 94mg

Not all sources of fiber are created equal! According to a study done by the Archives of Internal Medicine, fiber from fruit tends to lower heart disease risk more than fiber consumed from unrefined whole grains. So while it is important to eat grains, be sure to get your fill of fruit! Canned pears are a healthy, convenient way to satisfy hunger–grab a can and see for yourself!

Source: Family Circle, 6/15/04 issue

MAKES 8 SERVINGS

INGREDIENTS

3/4 pound boneless, skinless chicken fillets, cut in chunks
1 large onion, diced
2 tablespoons chopped fresh parsley
1 cup canned pear chunks, drained using fruit only
1 1/2 cup fresh bread crumbs
1/2 cup seasoned dry bread crumbs

METHOD

Combine all ingredients except dried bread crumbs in food processor. Place on plastic wrap and flatten into disc. Place in freezer for 5-10 minutes.

Using 2 1/2'" cookie cutter, cut shapes and coat in seasoned dry bread crumbs Bake in 400F for 12-15 minutes.

MAKES 2 SERVINGS OF OATMEAL & 1 CUP PUREE

INGREDIENTS

1 can (15 1/4 ounces) pear chunks
1 cup fresh blueberries
3 tablespoons raisins
2/3 cup whole milk
1/3 cup oatmeal

METHOD

Combine pear chunks and juice, blueberries and raisins in medium saucepan. Cook over medium heat until reduced and beginning to thicken, about 10 minutes. Set aside to cool. Mash or puree in food processor to desired consistency.

Cook milk and oatmeal over medium heat for 3-5 minutes until thickened. (Or prepare one package of regular instant oatmeal, according to package directions).

Combine fruit puree with oatmeal and serve. Puree can also be served over yogurt, cottage cheese or ice cream.

Answer: 10,000 steps are recommended each day for the average person. This may sound like a lot, especially in locations where walking everywhere isn't really an option. Small efforts add up, so try these simple tips:

Want to see how many steps you take in a day? It's easy! Available at most sports stores or online, an inexpensive pedometer can automatically track your steps as you walk.

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