Eat Healthy

Eat Healthy

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

And remember you can supplement your daily vitamin intake with dietary supplements.