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You Are What You Eat

Everything you eat or drink matters. Each meal and snack contributes toward your unique eating pattern. Including all the food groups throughout the day is one way to make your eating pattern healthier.

Consider making fruits, vegetables, grains, dairy, and protein foods part of your daily meals and snacks. Get started with the Start Simple with MyPlate Tip Sheet, and use the MyPlate Plan and tips below to help you meet your daily nutrition needs.

1. Make half your plate veggies and fruits

Vegetables and fruits are full of nutrients that support good health. Choose a rainbow of fruits and vegetables – like red tomatoes, orange carrots, yellow bananas, green broccoli, blue blueberries, purple eggplant, white onions, and brown mushrooms.

Download the MyPlate 10 Tips – Add More Vegetables to Your Day

Download the MyPlate 10 Tips – Focus on Fruits

2. Include whole grains

Aim to make at least half your grains whole grains. Look for the words “100% whole grain” on the label. Whole grains provide more nutrients than refined grains.

Download the MyPlate 10 Tips – Choosing Whole-Grain Foods

3. Add lean protein

Choose protein foods such as chicken, turkey, lean beef, eggs, nuts, seeds, beans, peas, or soy products. Twice a week, make seafood (like salmon or mackerel) the protein on your plate.

Download the MyPlate 10 Tips – Vary Your Protein Routine

4. Don’t forget the dairy

Choosing a cup of fat-free or low-fat milk gives you the same amount of calcium and other essential nutrients as whole milk but fewer calories. Don’t drink milk? Try soymilk or another calcium-fortified beverage instead.

Download the MyPlate 10 Tips – Got Your Dairy Today?

To learn more, visit or download the Start Simple with MyPlate App today.

Healthy Eating Toolkit

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