NUTRITION

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.

Make half your
plate fruits and
vegetables
Focus on
whole fruits
Vary your
veggies
Move to low-fat or fat-free
dairy milk or yogurt (or
lactose-free dairy or
fortified soy versions)
Make half your grain
whole grains
Vary your protein
routine
Limit
Choose foods and
beverages with less
added sugars, saturated
fat, and sodium
Being active can help
you prevent disease and
manage your weight
Activity

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