What's On Your Plate?


Healthy eating starts with what goes on your plate. So, what does a well-rounded meal look like?

Use MyPlate.

MyPlate is a great tool. It shows you what to eat each day, and the amount of food you should eat. The large plate has four sections that show how much of each type of food we should eat every day. Vegetables and whole grains should take up most of the plate, with smaller amounts of fruits and proteins. The cup shows the one serving of low-fat dairy we should have each day.

The MyPlate icon emphasizes the fruit, vegetable, grains, protein foods, and dairy groups.

Source: U.S. Department of Agriculture, Center for Nutrition Policy and Promotion

Stuck in a Rut?

Fill you plate with these healthy foods. Dark green, red, orange (broccoli, spinach, lettuce, collard greens, carrots, sweet potatoes, and tomatoes.); Potatoes, beans, and peas (corn, peas, plantains, black beans, garbanzo beans (chickpeas), lentils, and kidney beans.); Other (cauliflower, celery, cucumbers, green beans, and squash.)

Getting Fresh

When you can, try to buy foods that are fresh and in season. They taste better and they usually cost less. See the Brighter Bites Eat in Season Tip Sheet (PDF, 75KB)


Eat These to Stay Healthy.

Eat more of these cancer -fighting superfoods. Berries like strawberries, blueberries , and blackberries. Vegetables like cauliflower, broccoli, and cabbage.

How Must Is Just Right?

Listen to your body and your hunger cues. It takes around 20 minutes for your brain to register that your stomach is full. Here are a few tricks to help you eat less but still feel full.

  • Stop eating when you no longer feel hungry but BEFORE you feel full.
  • You don’t have to eat everything on your plate. Save leftovers for later.
  • Use a smaller plate or bowl so you feel like you are getting more food with a full dish.
  • Watch portions when you eat out. Order a smaller size or share a large dish.
  • If you tend to overeat, try to find out when and why. Are you stressed or upset?
  • Try going for a walk or drinking water instead of snacking.
  • Make your snacks a healthier choice, like fruit. 

Source: USDA, ChooseMyPlate.gov

Know Your Portion Sizes.

Portion control guide. Limit pasta servings to 1/2 cup – about the size of your fist. Limit meat to  3 ounces – about the size of your palm. Look at your fingertip. That’s about a teaspoon, or how much butter to put on your toast. Your thumb, from knuckle to tip, is about the size of a tablespoon. Double it for a single serving of peanut butter. A fist is about one cup, or a double serving of ice cream.

How to fill your plate the healthy way

Find great ways to dish out healthier meals.