WHAT’S ON YOUR PLATE?
Healthy eating is important at every life stage, with benefits that add up over time, bite by bite. Small changes matter.
plate fruits and
vegetables
whole fruits
veggies
Move to low-fat or fat-freedairy milk or yogurt (or
lactose-free dairy or
fortified soy versions)
whole grains
routine
beverages with less
added sugars, saturated
fat, and sodium
you prevent disease and
manage your weight
Fruits
Focus on whole fruits like fresh, frozen, canned, or dried.
Buy fruits to have them available to add to your meal or eat as a snack. If you buy juice, select 100% fruit juice.
Vegetables
Eat a variety of vegetables and add them to mixed dishes like casseroles, sandwiches, and wraps.
Fresh, frozen, and canned count, too. Look for “reduced sodium” or “no-salt-added” on the label.
Grains
Choose whole-grain versions of common foods such as bread, pasta, and tortillas.
Not sure if it’s whole grain? Check the ingredients list for the words “whole” or “whole-grain.”
Protein
Eat a variety or protein foods such as beans, soy, seafood, lean meats, poultry, and unsalted nuts and seeds.
Select seafood twice a week. Choose lean cuts of meat and ground beef that is at least 93% lean.
Dairy
Choose low-fat (1%) or fat-free (skim) dairy. Get the same amount of calcium and other nutrients as whole milk, but with less saturated fat and calories.
Lactose intolerant? Try lactose-free milk or fortified soy beverage.
Daily Food Group Targets — Based on a 2,000 Calorie Plan
