Download Choose My Plate

Choose MyPlate
Here are several tips to create healthier meals on your plate:
Make half your plate fruits and vegetables: Fruits and vegetables are a great source of nutrients that promote
good health. Choose a variety of produce with colors such as red, orange and dark green.
Make half your grains whole grains: To eat more whole grains look for the words “100% whole grain” or “100%
whole wheat” on food labels. Substitute a whole grain product for a refined one – such as brown rice instead of
white rice.
Choose lean protein: Choose protein foods such as lean beef and pork, poultry, beans or tofu. Twice a week
choose seafood as one of the proteins on a quarter part of your plate.
Don’t forget dairy: Have a cup of fat free or low fat milk with your meals or a fat free or low fat yogurt for
dessert.
Enjoy your food but eat less: Take the time to fully enjoy your food as you eat it. Eating too fast or when you
are distracted may lead to eating too many calories. Pay attention to hunger and fullness cues before, during and
after meals. Use them to recognize when to eat and when to stop eating.
Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium products of foods, especially
soups, bread and frozen meals. Look to purchase foods with labels that indicate: “low sodium”, “reduced sodium”
or “no salt added”.
Avoid oversized portions: Use a smaller plate, bowl and glass. Portion out the foods before you eat. When
eating out, choose a smaller portion size, share a dish or save part of your meal to take home with you.
Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy
drinks and sports drinks are a major source of added sugar and calories in the typical American diet.
Balance calories: Find out how many calories you need in a day as a first step to managing your weight. At
www.ChooseMyPlate.gov you can find your calorie level. Being physically active also helps to balance our calories.
Foods to eat less often: Cut back on foods high in solid fats, added sugars and salt. They include cakes, cookies,
ice cream, candy, sweetened drinks, pizza and fatty meats. Use these foods as an occasional treat, not everyday food
choices. Go to www.ChooseMyPlate.gov for more information.
PEC APP 7/15