The ChooseMyPlate.gov shows how a healthy meal plate should look like for children and adults- only portion sizes change! Following the MyPlate guideline means eating a well-balanced diet with a variety of colors. You can also see the New American Plate from the American Institute of Cancer Research.
Think of your plate containing four sections: fruits, vegetables, grains, and proteins.
- Fruits and vegetables should fill half the plate and grains and protein should fill the other half of the plate.
- Eat a wide variety of fruits and vegetables in every color to ensure a range of nutrients.
- Go lean with protein, make at least half of your grains whole grains
- Choose fat-free or low-fat dairy options or other sources of calcium and vitamin D rich foods.
- Limit salts, solid fats, and added sugars.
- Balance your calories by enjoying the foods but eating less while avoiding oversized portions.
- Drink water instead of sugary drinks. And overall, find a balance between food and physical activity!