Build a Healthy Plate
Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories. Try some of these options.
Make Half Your Plate Fruits and Vegetables.
- Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes.
- Eat fruit, vegetables, or unsalted nuts as snacks—they are nature’s original fast foods.
Switch to skim or 1% milk.
- They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
- Try calcium-fortiied soy products as an alternative to dairy foods.
Make at least half your grains whole.
- Choose 100% whole-grain cereals, breads, crackers, rice, and pasta.
- Check the ingredients list on food packages to find whole-grain foods.
Vary your protein food choices.
- Twice a week, make seafood the protein on your plate.
- Eat beans, which are a natural source of fiber and protein.
Keep meat and poultry portions small and lean. Keep your food safe to eat—learn more at www.FoodSafety.gov.