Build Your Plate
The benefits of healthy eating add up over time, bite by bite. Small changes matter, so start simple by using the MyPlate guidelines.
Looking for a simple way to start building better habits? MyPlate is a set of dietary guidelines from the USDA (United States Department of Agriculture). It can help you easily determine what to eat and how much you need to get the nutrients you need. Read on to learn about each key food group!
Fruits
Fruits and veggies should make up about half your plate. Choose a variety and aim to eat the rainbow. Generally speaking, more color equals more nutrients! Plus, consuming a colorful diet is fun for kids.
Vegetables
Veggies and fruits can be fresh, frozen, canned or dried. Most can be enjoyed raw or cooked! Eat them whole, diced, or puréed—have fun experimenting and finding your favorite preparation methods.
Protein
Meat isn’t the only source of protein. You can also find it in eggs, beans, tofu, peas and lentils. If you are eating meat and poultry, aim for lean or low-fat options, like 93% lean ground beef, pork loin, and skinless chicken breasts.
Grains
Grains come from foods like wheat, rice, oats, cornmeal and barley. While most Americans eat enough grains, people typically eat too many refined grains and not enough whole grains. Try simple swaps, like using quinoa instead of white rice or whole wheat bread instead of white.
Dairy
Roughly 90% of Americans don’t get enough dairy. Choose options like milk, yogurt and cheese, as well as lactose-free milk and fortified soy milk. Try to limit high fat, low calcium dairy options, like cream, butter, sour cream and cream cheese.
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Dietitian-Approved Recipe Inspiration
View All RecipesCheck out our library of Healthier Habits recipes for ideas on how to incorporate more foods from the MyPlate categories.
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