Choose My 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-fortified soy products as an alternative to dairy foods.
  • Make at least half your grains whole.


Make at least half your grains whole.

  • Choose 100% wholegrain 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.