Happy25th,GW! on the Cover: (July 4, 1992) Friends and Family Members Gather for the Commission Ceremony of the Aircraft Carrier USS George Washington (CVN 73)

THE ASHINGTON URVEYOR W S JULY 5, 2017

By USS George Washington Public Affairs HAPPY25th,GW! On the cover: (July 4, 1992) Friends and family members gather for the commission ceremony of the aircraft carrier USS George Washington (CVN 73). PHOTO of the DAY

(July 4, 1992) Former First Lady Barbara Bush, the ship’s sponsor, stands with Capt. Robert Nutwell, center, the first commanding officer of the aircraft carrier USS George Washington (CVN 73), during the commissioning ceremony of Washington.

The Washington Surveyor

Commanding Officer Executive Officer Command Master Chief CAPT Glenn Jamison CDR Colin Day CMDCM James Tocorzic

Public Affairs Officer Deputy PAO Media DLCPO Media LPO LCDR Gregory L. Flores LTJG Andrew Bertucci MCC Mary Popejoy MC1 Alan Gragg Editors Staff MC2 Jennifer O’Rourke MC2 Alora Blosch MC3 Devin Bowser MC3 Shayla Hamilton MCSN Marlan Sawyer MC3 Kashif Basharat MC2 Jessica Gomez MC3 Carter Denton MC3 Alan Lewis MCSN Kristen Yarber MC2 Kris R. Lindstrom MC3 Joshua DuFrane MC3 Anna Van Nuys MCSA Julie Vujevich MC2 Bryan Mai MC3 Jacob Goff MC3 Brian Sipe MC2 Jules Stobaugh MC3 Jamin Gordon MCSN Oscar Moreno

The Washington Surveyor is an authorized publication for Sailors serving aboard USS George Washington (CVN 73). Contents herein are not the visions of, or endorsed by the U.S. government, the Department of Defense, the Department of the Navy or the Commanding Officer of USS George Washington. All news releases, photos or information for publication in The Washington Surveyor must be submitted to the Public Affairs Officer (7726).

*For comments and concerns regarding The Washington Surveyor, email the editor at [email protected]* 25YEARS

YOUNGBy MC3 Carter Denton

U.S. Navy aircraft carrier has took place. GW was diverted north and fore being relieved by USS Abraham a service life of 50 years. The arrived in New York City the next day. Lincoln (CVN 72). A 25 year-mark, being half the For the next three days the ship and “We were there dropping weapons life of the ship, is a significant mile- attached airwing provided airspace de- when necessary to ensure that there stone for an aircraft carrier. fense for the city and surrounding area. would be a safe no-fly zone in Southern The aircraft carrier USS George George Washington then deployed Iraq,” said then-George Washington Washington (CVN 73) celebrates 25 June 20, 2002 to relieve USS John F. Battle Group Commander Rear Adm. years of service July 4, 2017. Kennedy (CV 67) in the Persian Gulf Joseph A. Sestak Jr in the navy.mil arti- In 1994, two years after commis- in support of Operation Enduring Free- cle “USS George Washington: 25 Years sioning, George Washington began her dom (OEF) and OSW. in the Fleet” by Mass Communication maiden deployment, responding to ris- “I think this is going to be a very Specialist 3rd Class Wyatt L. Anthony . ing tensions between Iraq and Kuwait memorable deployment,” said George GW conducted one more deploy- in the Middle East. Washington’s operations officer Cmdr. ment to the Persian Gulf between From 1996-2000 GW participated in Jeff Amick during this deployment 2002-2005 before entering Norfolk Na- three more deployments, all of which in the navy.mil article “USS George val Shipyard for an 11-month dry-dock were in support of Operation Southern MC1 Alan Gragg Washington: 25 Years in the Fleet” by PIA period. Watch (OSW), an air-centric operation Mass Communication Specialist 3rd On Dec. 1, 2005, the Navy an- to monitor and control the airspace in Class Wyatt L. Anthony. “I’m especial- nounced that GW would be replacing MCSN Marlan Sawyer southern and south-central Iraq. ly proud of everyone we have working USS Kitty Hawk (CV 63) as the for- MCSN Kristen Yarber In 2001, following a six-month aboard the ship. There’s going to be a ward-deployed carrier at Yokosuka Na- MCSA Julie Vujevich Planned Incremental Availability (PIA) lot of hard work during this deploy- val Base in Japan, making it the first in the Norfolk Naval Shipyard, GW be- ment, but we all know that it’s going to nuclear-powered surface warship per- gan preparations for a deployment. On be worth it .” manently stationed outside the conti- the morning of Sept. 11, George Wash- The George Washington air wing, nental U.S. ington was operating off the coast of Carrier Air Wing (CVW) 17, launched “I find the city very supportive of Virginia conducting routine carrier more than 10,000 sorties during the this move for George Washington,” qualifications when the attacks of 9/11 three months they spent in the Gulf be- said then Chief of Naval Operations

Cont’d on next page 1993 - Sailors reunite with their family members after the ship’s first cruise .

1993 - Sailors play with a frisbee on the flight deck during the first steel beach picnic .

Cont’d from previous page

Adm. Mike Mullen speaking of a 2007 Specialist 3rd Class Wyatt L. Anthony, After the fire, GW made a stop in visit to Yokosuka in the navy.mil arti- on May 22, 2008, while in transit off San Diego for repairs May 27, 2008. cle “USS George Washington: 25 Years the Pacific Coast of South America, a On June 20, 2008, the Navy announced in the Fleet” by Mass Communication fire broke out in the ship’s air-condi- that the damage from the fire was more Specialist 3rd Class Wyatt L. Anthony. tioning and refrigeration space and an serious than expected, and that repairs “Japan is a vital ally in the Pacific and auxiliary boiler room. The fire spread would take at least until August and is very supportive of our forward-de- throughout the ship via a cableway and would cost $70 million. ployed presence over there .” ventilation ducting, causing extreme The ship departed San Diego Aug. In a ceremony held Sept. 1, 2006, temperatures in some parts of the ship. 21, 2008, and arrived at Yokosuka, Ja- George Washington’s commanding of- It took 12-hours for the crew to contain pan, Sept. 25, where several hundred ficer Capt. Garry White, was promoted and extinguish the fire, injuring 37 Sail- local supporters and protestors greeted to rear admiral, marking a rare occasion ors in the process. the crew. when a flag officer commanded a ship. “We learned significant lessons “More than 60 years ago a long and George Washington underwent an- from this fire in both shipboard fire bitter struggle came to a close,” said other PIA in the Norfolk Naval Ship- prevention and firefighting, said Capt. then-U.S. Ambassador to Japan, J. yards September of 2006 in preparation Timothy Kuehhas,” a former George Thomas Schieffer in the navy.mil arti- for the homeport transfer to Yokosu- Washington commanding officer. “The cle “USS George Washington: 25 Year ka. The ship departed Norfolk April 7, Navy has incorporated these lessons in the Fleet” by Mass Communication 2008, for the transit around the horn of fleet wide. They inspire damage control Specialist 3rd Class Wyatt L. Anthony. South America. training evolutions like General Quar- “Neither of us could have imagined the According to the navy.mil article ters to improve the crew’s response to event that we witnessed today: the for- “USS George Washington: 25 Year in any challenge with which they may be ward-deployment of an American the Fleet” by Mass Communication presented.”

1992 - “Salty Dog 121,” an F/A 18 Hornet strike fighter from Naval Air Weapons Center Patuxent River, Maryland, nails the first trap aboard Washington.

1992 - Sailors from Administration Department perform maintenance on a typewriter. .

1992 - Sailors from Deck Department fix a line. 1992 - A Sailor from Supply Department prepares food. The Big Day

GW is commissioned (July 4, 1992) PLANKOWNERS: LAYINGTHEFOUNDATION By MCSN Oscar Moreno Jr.

ith naval bases all around the globe, the U.S. Navy’s global is quite formidable. WAnd amongst the wide vairety of ships at the military’s disposal, the Nimitz-class aircraft carrier USS George Washington (CVN 73) has performed its duties diligently and honorable for the past 25 years and is now in its Refueling Complex Overhaul (RCOH) maintenance period. But like all ships, the George Washington had to be contracted, constructed and commissioned before the mighty vessel could deploy in the name of freedom. Those Sailors who were present for the commissioning of the ship were bestowed the prestigious title of Plankowner. In August 25th, 1986, the ship’s construction start- ed with the keel being laid. 4 years later, on July 1992 - Former Washington Sailors with their friends and family members attend 21st, 1990, the George Washington was christened the Plankowners Ball by First Lady Barbara Bush. President George W. Bush also spoke at the ceremony, further projecting the importance of the newly-commissioned aircraft carrier and its mission. “In the months following the christening, the crew prepared to accept the ship’s systems and equipment while the shipyard continued to build the ship,” said David Petri, a former crewmember and plankowner of the George Washington. “This would take close to 18 months beginning in late 1990. During this time, every department worked alongside their shipyard counterparts to install and test every piece of equipment and every ship system. For those of us in Reactor Department, it required us to work around the clock in shifts. We had to test every system in the nuclear powered propulsion plant, which included the initial start up of the ship’s two nuclear reactors.” After its commissioning in July 4th, 1992 at Naval Station Norfolk and its completion of sea trials, the George Washington went onto complete various operations such as Operation Southern Watch, providing airspace defense for the city of New York after the events of 9/11, 1992 - Former Operation Enduring Freedom and others. Washington Sailors with their On June 22, 2017, the GW facebook page friends and family posted an image with a caption about the up- members attend the Plankowners coming 25th anniversity of the ship and no Ball shortage of people posted on the comments their experiences as a plankowner and once again showing that the pride that they felt on July 4th had not dimished over 25 years. “I was an Aerographer’s Mate 2nd Class back in 1991-1993 working in OA Division in Operations,” said Harold Kuykendall, a former crewmember and Plankowner. “25 years seemed to have passed by so quickly. It was very busy for everyone as we all continued to prepare the ship for commissioning and getting it underway. I think one of the most memorable times before being commissioned was the sea trials and have the GW doing high speed turns, stops and full reverse.” As the GW proceeds to complete its RCOH schedule, the spirit of freedom that embodies the Sailors of yesterday and today will never die. Capt. Glenn Jamison Commanding Officer, USS George Washington

Demonstration Pilot Force Station where he served as Air and was selected to Warning Center Commander, Air Battle lead initial FRS/Fleet Management Officer, and NORAD/ introduction of the E-2C USNORTHCOM Deputy Command GRP II Navigation Director. Upgrade aircraft. In 1998, Captain Jamison He returned to the Fleet in 2008 was selected to attend to assume command of VAW-113, the U.S. Navy Test Pilot where his squadron completed two School, graduating as a combat deployments for Operation member of Class 115. ENDURING FREEDOM and earned He was subsequently consecutive Commander, Naval Air selected as Lead Test Forces Battle “E” Awards for 2008 Pilot and Program and 2009. His next assignment was as Manager for the NP2000 Executive Assistant to the Director, Air Re-Propeller Program, Warfare, Chief of Naval Operations successfully completing N88. He departed the Navy Staff in July the first flight of the 2011 to commence Aviation Nuclear prototype system in Officer training, and subsequently May of 2001. During served as Executive Officer of USS this assignment, he also Dwight D. Eisenhower (CVN 69). native of Maine, Captain served as test pilot and Captain Jamison took command of the Glenn Jamison graduated technical consultant on acquisition amphibious transport dock ship USS Afrom Duke University in 1990 programs for the C-2A, E-2C, F-14B/D, NEW ORLEANS (LPD 18) in August with a Bachelor of Science in Civil F-35 JSF, S-3B, and T-6A aircraft. of 2015. & Environmental Engineering. He received his commission through the Captain Jamison reported next to the Captain Jamison has accumulated NROTC program at Duke University, Golden Hawks of VAW-112 where he over 4,200 flight hours and 600 carrier and upon completion of flight training completed deployments aboard USS landings in 47 different aircraft types. and designation as a Naval Aviator, John C. Stennis (CVN 74) and USS He is a recipient of the Navy and reported to the Black Eagles of VAW- Carl Vinson in support of Operation Marine Association Leadership Award, 113. During this tour he deployed ENDURING FREEDOM, and served and is authorized to wear the Defense aboard USS Carl Vinson (CVN 70) in as CVW-9 Air Defense Mission Meritorious Service Medal, Meritorious support of Operations SOUTHERN Commander during combat operations Service Medal (three awards), Strike/ WATCH and DESERT STRIKE, and in Afghanistan. In July of 2003, he was Flight Air Medal (four awards), Navy was selected as the VAW/VRC Pilot of selected by the Navy as an astronaut Commendation Medal (five awards), the Year. candidate for the NASA Space Program. and various other medals, unit and campaign awards. He is also a graduate Following his initial fleet tour, Captain In 2005, he graduated with distinction from the Naval War College with a of the Joint Forces Staff College and Jamison reported to VAW-120 as an holds a Master of Science degree in Instructor Pilot and Training Landing Master of Arts in National Security and Strategic Studies, and subsequently Aviation Systems Engineering from the Signals Officer. While assigned to University of Tennessee Space Institute. VAW-120, he also performed as a Fleet reported to Cheyenne Mountain Air

DECLARINGOUR

FREEDOMBy MCSA Julie Vujevich

y the rude bridge by Congress over the course of that arched the the next two days, finally being “Bflood,\ Their flag approved and adopted on July 4. “The flames to April’s breeze unfurled,\ Here “The Second Day [sic] of July once the embattled farmers 1776, will be the most memorable stood,\ And fired the shot heard Epocha, in the history of Ameri- kindled on round the world...” ca,” wrote John Adams in a letter Few poems serve as a reminder to his wife, Abigail Adams, July the 4th of of the sacrifices made by Amer- 3, 1776, about the adoption of the ican revolutionaries during the Declaration. “I am apt to believe war for independence better than that it will be celebrated, by suc- July 1776, Ralph Waldo Emerson’s “Con- ceeding Generations as the great cord Hymn.” anniversary Festival…It ought have spread This year marks the 241st an- to be solemnized with Pomp niversary of the beginning of a and Parade, with Shews, Games, new nation. In 1776, the thirteen Sports, Guns, Bells, Bonfires, over too colonies declared their indepen- and Illuminations from one End dence from Britain and, every of this Continent to the other much of the year since, Americans celebrate from this Time forward forever this historic event that paved the more.” globe to be way to the formation of the Unit- Adam’s prediction became ed States of America. true, albeit off by two days, and Although the American Revo- Independence Day became com- extinguished lutionary War began in 1775, the monly associated with fireworks, 13 colonies did not legally seper- parades, barbecues, carnivals, be the feeble ate from Great Britain until July fairs, picnics, concerts, baseball 2, 1776, when the Second Conti- games, family reunions, and po- nental Congress voted to approve litical speeches and ceremonies. engines of a resolution of independence. July 4 has been designated as The Declaration of Indepen- Independence Day, a national despotism.” dence, which had been prepared federal holiday in commemora- by a Committee of Five and with tion of the day the United States -Thomas Jefferson, 1821 Thomas Jefferson as its principal laid its claim to be a free and in- author, was debated and revised dependent nation. 73 By MC1 Alan Gragg

FROMTHESKIES PILOT SHARES EXPERIENCE OPERATING ON GW

eeing the big “73” on the is- aircraft. which is why he claims to feel a spe- land of the aircraft carrier USS In total, Hess has had five different cial connection to the ship. S George Washington (CVN 73) experiences aboard George Wash- “Everyone has memorable mo- has been a welcome sight many times ington over the span of 17 years, ments during their Navy careers, for career aviator Cmdr. Cory Hess. and it seems like for most of mine Hess first crossed paths with George Washington has always been George Washington in 1999, when he a part of them,” said Hess. “I’ve also made his first career arrested land- been very fortunate due to the timing ing as a midshipman flying in the of my career to be at a crossroads of backseat of an F/A-18D Hornet. sorts in carrier aviation and the ad- He has flown four different vancements it’s making.” aircraft on board, and most “I would argue George Wash- recently, he was blasting past ington has been well-positioned the ship in his F-35C Light- in the same moment in time to ing II. play a large role and be witness Hess flew the F-35 aboard to those same advancements, George Washington as a so to be considered a part, no member of Strike Fighter matter how small, of the ship’s Squadron (VFA) 101 in Au- history, particularly because of gust 2016. VFA-101 used CVN how much this ship means to me, 73 for an at-sea platform while is a tremendous and humbling hon- conducting its initial carrier qual- or,” Hess added. ification (CQ) phase with the new Some of his greatest memories Cont’d on next page Cont’d from previous page

with the ship came from his first deployment, as a newly winged pilot operating with the world famous Red Rippers of Fighter Squadron (VF) 11. “We deployed in January of 2004 with Carrier Air Wing (CVW) 7 flying the F-14B Tomcat in support of Operation Iraqi Freedom,” said Hess. “I had just arrived at the squadron a month prior. The best memory from that deployment was supporting our ground forces. There was a lot of tough work being done in the Fallu- jah area at the time, and I was very proud to have played a role in watch- Cmdr. Cory Hess poses for a photo while sitting in a cockpit. (Photo courtesy of Cmdr. ing out for them.” Hess) On his first deployment, Hess also learned how small and interconnect- ed the naval aviation community can be. “Two of the department heads for Hornet squadrons in the air wing were VFA-106 landing signal officer (LSO) instructors back in 1999 when I was attached there as a midshipman,” recalled Hess from his first time aboard the ship. “I was able to spend time up on George Washing- ton’s LSO platform with them during that CQ Det where I got my first landing. Fast-forward five years later and I was flying off their wing on combat missions.” Later in the deployment, he became an LSO controlling passes from the same platform. “I made some lifelong friends in that squadron. Many of us are executive officers, commanding officers and captains now.” Hess now serves as the executive officer at Strike Fighter Weapons School Pacific in Lemoore, Califor- nia. “I’ve flown a total of seven aircraft in my Navy career, five of which I’ve carrier qualified in, and four of which I’ve flown aboard George Washington. The fourth pit stop Hess made to “To the crew who built this Hess has operated from the ship in CVN 73 was for a cause separate ship, Thank you and job well done,” the F/A-18D Hornet, F-14B Tomcat, from flying. said Hess. “I’ve flown from a lot of F/A-18F Super Hornet, and F-35C “I had a great boss I worked for aircraft carriers, and George Wash- Lighting II. as a flag aide for one of my tours, ington has always been the bar I His experience in the Super Hornet and when he retired as a four-star, compare the others to. It’s never let came after the first deployment with he chose George Washington’s flight me down.” VF-11 when the squadron transi- deck as the location for the ceremo- Hess wanted to share some advice tioned to the F/A-18F and transferred ny,” said Hess referring to Adm. Bill for the ship’s current crew. to CVW-17. One of the squadron’s Gortney. “This wasn’t long after the “To the crew taking care of the first assignments found Hess back on ship had returned from Japan, and it mid-life overhaul, stay focused, be George Washington for a third stint had been 10 years since I had been accountable, pay attention to every in 2006. aboard, so it was a great reunion for detail. If something doesn’t look “We were tasked to take George me. It meant a lot that I was a sideboy right, make it right. At the 30,000 Washington on a two-month Partner- in the ceremony on almost the exact foot level, the country needs this ship of the Americas at-sea period in spot I climbed into a Navy jet for the ship back in the fight at 100 percent preparation for its permanent duty first time 17 years earlier.” the second it leaves the pier, and for station change to forward-deploy- And just for good measure, George years to come thereafter. Every job ment to Japan,” said Hess. “We were Washington was tabbed as the plat- matters.” the first exposure George Washing- form for Hess and VFA-101’s QC Det Who knows? Maybe Hess will ton had to the Super Hornet, and it during one of the ship’s last under- come back in a few years for a sixth was our first time doing cyclic ops in way periods prior to refueling and go-round aboard George Washington that aircraft, so that was very mem- complex overhaul (RCOH) mainte- when the ship is back at sea. orable. nance.

(Aug. 14, 2016) An F-35C Lightening II carrier variant assigned to VFA 101 lands on the flight deck of Washington. (Photo by MC3 Krystofer Belknap) MEMORIES OFUSSGW By MC2Bryan Mai

he aircraft carrier USS and document the relief and then also served, your joy is up to you and your George Washington (CVN help out myself. A big reason why I creativity. I have made some very in- T 73) has had tens of thousands joined the military was to help oth- teresting and delicious concoctions of Sailors come and go across the ers, which I was able to do with Op- in my time there.” quarterdeck over the 25 years the eration Damayan. I was proud to be George Washington was for- ship has been in commission. a part of that crew. Everyone I went ward-deployed in Yokosuka, Japan Though they all have their differ- with wanted to do as much good as from 2008 to 2015 and had a rotation ent stories and experiences with the possible and I was proud to be among of six months at sea and six months ship, many of them have had fond them.” in port. memories of George Washington. Taylor is currently assigned to “One of the biggest thrills I had Mass Communication Specialist Armed Forces Network (AFN) Na- when I was on George Washington 2nd Class Beverly Taylor, from Erie, ples in Naples, Italy. She is a radio was being on the flight deck during Pennsylvania, was a previous Sailor personality that broadcasts to thou- flight operations,” said Mass Com- assigned to George Washington from sands of service members and their munication Specialist 2nd Class 2013 to 2015. families every day. Matthew Riggs, from Royse City, “George Washington was my “I learned a lot of small life les- Texas. “I almost walked into activat- first command,” said Taylor. “I en- sons that I can take to any situation ing propellers in my first ten minutes joyed being in Japan and being for- in the future after serving aboard up there and was immediately bodily ward-deployed. I was able to visit a George Washington,” said Taylor. “I hauled away from it. It’s a true, hon- lot of cool locations like Australia, learned how to work in hot and cold est thrill that very few people can Hong Kong, Singapore, Philippines conditions and to do so with minimal even comprehend. I am glad to be a and South Korea. One of the most grumbling. I learned how to work part of that community.” memorable experiences was when seven days a week, 12 hours on and Riggs was assigned to George we were called to help with the disas- 12 hours off and that it doesn’t actu- Washington from 2012 through 2015. ter relief effort known as Operation ally kill you. I learned to deal with a He is currently working at Navy Per- Damayan when the Philippines was variety of people of various ages and sonnel Command. hit by Typhoon Haiyan in late 2013. temperaments and keep my cool, no “My favorite part of George Wash- As a photographer and videographer, matter the situation, usually. I have ington was the crew,” said Riggs. I was able to go with various teams learned that no matter what food is “I’ve never been around such an in- “I learned a lot of small life lessons that I can take to any situation in the future after serving aboard George Washington,” - MC2 Beverly Taylor

spiring group of people. We, as Sail- ors have crossed the quarterdeck, 48-month Refueling and Complex ors and service members, have our George Washington is only at its Overhaul (RCOH) maintenance pe- own unique community that can be mid-life period and many more Sail- riod early August 2017. The nearly instantly recognized and shared with ors will cross the quarterdeck in the four-year project is performed only others in our peer groups. We can second half of the ship’s life. once during a carrier’s 50-year life bond with absolute strangers that just George Washington will be dry- and includes refueling of the ship’s happened to be in the service or have docked at Newport News Shipbuild- two nuclear reactors, as well as sig- previously served.” ing (NNS), a division of Hunting- nificant repair, upgrade and modern- Though tens of thousands of Sail- ton Ingalls Industries for a slated ization work.

(June 7, 2014) Beverly Lesonik, from Erie, Penn., takes a photo through a pair of big eyes from the signal bridge of the aircraft carrier USS George Washington. (Photo by MC3 Ramon Go) United States Department of Agriculture

10 MyPlate Based on the tips Dietary Nutrition Guidelines Education Series MyWins for Americans Choose MyPlate Use MyPlate to build your healthy eating style and maintain it for a lifetime. Choose foods and beverages from each MyPlate food group. Make sure your choices are limited in sodium, saturated fat, and added sugars. Start with small changes to make healthier choices you can enjoy.

Find your healthy eating style Move to low-fat or fat-free Dairy Creating a healthy style means regularly eating a milk or yogurt 1variety of foods to get the nutrients and calories you 6 Choose low-fat or fat-free milk, yogurt, need. MyPlate’s tips help you create your own healthy and soy beverages (soymilk) to cut back on eating solutions—“MyWins.” saturated fat. Replace sour cream, cream, and regular cheese with low-fat yogurt, milk, and cheese.

Make half your plate fruits and vegetables

Eating colorful fruits and vegetables is important Vary your protein routine Protein 2 because they provide vitamins and minerals and Mix up your protein foods to include most are low in calories. 7seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry. Try main dishes made with beans or seafood Focus on whole fruits Fruits like tuna salad or bean chili. Choose whole fruits—fresh, frozen, dried, or canned in 100% juice. Enjoy fruit with 3 meals, as snacks, or as a dessert. Drink and eat beverages and food with less sodium, saturated fat, Vary your veggies 8 and added sugars Limit Try adding fresh, frozen, or canned Vegetables Use the Nutrition Facts label and ingredients vegetables to salads, sides, and main list to limit items high in sodium, saturated fat, 4 and added sugars. Choose vegetable oils dishes. Choose a variety of colorful vegetables prepared in healthful ways: steamed, sauteed, instead of butter, and oil-based sauces and dips roasted, or raw. instead of ones with butter, cream, or cheese.

Make half your grains whole grains Drink water instead of sugary drinks Look for whole grains listed first or second Water is calorie-free. Non-diet soda, energy or sports Grains on the ingredients list—try oatmeal, 9 drinks, and other sugar-sweetened drinks contain a 5 lot of calories from added sugars and have few nutrients. popcorn, whole-grain bread, and brown rice. Limit grain-based desserts and snacks, such as cakes, cookies, and pastries. Everything you eat and drink matters The right mix of foods can help you be healthier 10 now and into the future. Turn small changes into your “MyPlate, MyWins.”

DG TipSheet No. 1 Center for Nutrition Policy and Promotion Go to ChooseMyPlate.gov June 2011 USDA is an equal opportunity provider, employer, and lender. for more information. Revised October 2016