Let's
eat
for the health of it
Dairy
Fruits
Vegetables
Grains
Protein
ChooseMyPlate.gov
Start by choosing one or more tips to help you...
Build a
healthy plate
Cut back on
foods high in solid
fats, added sugars,
and salt
Eat the right
amount of
calories for you
Be physically
active your way
4Build a healthy plate
Before you eat, think about what goes on your
plate or in your cup or bowl. Foods like vegetables,
fruits, whole grains, low-fat dairy products, and
lean protein foods contain the nutrients you
need without too many calories. Try some of
these options.
Make at least half your
grains whole.
• Choose 100% wholegrain cereals, breads,
crackers, rice, and pasta.
Make half your plate fruits and vegetables.
• Check the ingredients
list on food packages to
find whole-grain foods.
• Eat red, orange, and dark-green vegetables, such as
tomatoes, sweet potatoes, and broccoli, in main and
side dishes.
Vary your protein
food choices.
• Eat fruit, vegetables, or unsalted nuts as snacks—they
are nature’s original fast foods.
• Twice a week, make
seafood the protein on
your plate.
Switch to skim or 1% milk.
• They have the same amount of
calcium and other essential
nutrients as whole milk, but less
fat and calories.
• Try calcium-fortified soy products
as an alternative to dairy foods.
• Eat beans, which are a
natural source of fiber
and protein.
• Keep meat and poultry portions small and lean.
Keep your food safe to eat—learn more at
www.FoodSafety.gov.
4Cut back on foods
high in solid fats,
added sugars, and salt
Many people eat foods with too much solid fats,
added sugars, and salt (sodium). Added sugars
and fats load foods with extra calories you
don’t need. Too much sodium may increase
your blood pressure.
Eat fewer foods that are high in solid fats.
• Make major sources of saturated fats—such
as cakes, cookies, ice cream, pizza, cheese,
sausages, and hot dogs—occasional choices,
not everyday foods.
Choose foods and drinks with little or no added sugars.
• Select lean cuts of meats or poultry and fat-free
or low-fat milk, yogurt, and cheese.
• Drink water instead of sugary drinks. There are about
10 packets of sugar in a 12-ounce can of soda.
• Switch from solid fats to oils when preparing food.*
• Select fruit for dessert. Eat sugary desserts less often.
• Choose 100% fruit juice instead of fruit-flavored drinks.
Look out for salt (sodium) in foods you buy—
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it all adds up. • Compare sodium in foods like soup, bread, and frozen
meals—and choose the foods with lower numbers.
• Add spices or herbs to season food without
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adding salt.
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*Examples of solid fats and oils
Solid Fats
Oils
Beef, pork, and chicken fat
Butter, cream, and milk fat
Coconut, palm, and palm kernel oils
Hydrogenated oil
Partially hydrogenated oil
Shortening
Stick margarine
Canola oil
Corn oil
Cottonseed oil
Olive oil
Peanut oil
Safflower oil
Sunflower oil
Tub (soft) margarine
Vegetable oil
4Eat the right amount of calories for you
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Everyone has a personal
calorie limit. Staying
within yours can help
you get to or maintain
a healthy weight. People
who are successful at
managing their weight
have found ways to
keep track of how much
they eat in a day, even
if they don’t count
every calorie.
Enjoy your food, but eat less.
• Get your personal daily calorie limit at
www.ChooseMyPlate.gov and keep that number
in mind when deciding what to eat.
• Think before you eat…is it worth the calories?
• Avoid oversized portions.
• Use a smaller plate, bowl, and glass.
Cook more often at home, where you are in control
of what’s in your food.
When eating
out, choose
lower calorie
menu options.
• Check posted
calorie
amounts.
• Choose dishes
that include
vegetables,
fruits, and/or
whole grains.
• Order a smaller portion or share when eating out.
Write down what you eat to keep track of how much
you eat.
If you drink alcoholic beverages, do so sensibly—limit to
1 drink a day for women or to 2 drinks a day for men.
• Stop eating when you are satisfied, not full.
4Be physically active your way
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Pick activities that you like and start by doing
what you can, at least 10 minutes at a time. Every
bit adds up, and the health benefits increase as
you spend more time being active.
Note to parents
What you eat and
drink and your level
of physical activity
are important for
your own health,
and also for your
children's health.
You are your children’s most important role model. Your
children pay attention to what you do more than what
you say.
You can do a lot to help your children develop healthy
habits for life by providing and eating healthy meals and
snacks. For example, don’t just tell your children to eat
their vegetables—show them that you eat and enjoy
vegetables every day.
Use food labels to help you make better choices
Most packaged foods have a Nutrition Facts label and an ingredients
list. For a healthier you, use this tool to make smart food choices
quickly and easily.
Check for calories. Be sure to look at the serving size and how many
servings you are actually consuming. If you double the servings you
eat, you double the calories.
Choose foods with lower calories, saturated fat, trans fat, and sodium.
Check for added sugars using the ingredients list. When a sugar
is close to first on the ingredients list, the food is high in added
sugars. Some names for added sugars include sucrose, glucose, high
fructose corn syrup, corn syrup, maple syrup, and fructose.
Dietary Guidelines for Americans
Dietary Guidelines
for Americans
U.S. Department of Agriculture
U.S. Department of Health and Human Services
www.dietaryguidelines.gov
The Dietary Guidelines for Americans, 2010 are the best
science-based advice on how to eat for health. The
Guidelines encourage all Americans to eat a healthy diet
and be physically active.
For more information, go to:
Improving what you eat and being active will help to
reduce your risk of chronic diseases such as diabetes, heart
disease, some cancers, and obesity. Taking the steps in this
brochure will help you follow the Guidelines.
• www.Health.gov/paguidelines
• www.DietaryGuidelines.gov
• www.ChooseMyPlate.gov
• www.HealthFinder.gov
USDA Publication number: Home and Garden Bulletin No. 232-CP
HHS Publication number: HHS-ODPHP-2010-01-DGA-B
June 2011
The U.S. Departments of Agriculture and Health and Human Services are equal opportunity providers and employers.
Center for Nutrition
Policy and Promotion
Center for Nutrition
Policy and Promotion
MyPlate tips for kids
10 tips for making great tasting snacks
If you’re a budding chef, it’s easy to create a great tasting snack!
Below are some quick ideas that you can make on your own.
1
create a yogurt sundae!
Top plain, low-fat or fat-free yogurt with fresh, frozen, or
canned fruit, like bananas, strawberries, or peaches. Sprinkle
whole-grain cereal on top for crunch.
2
3
make pita pockets
Stuff a small whole-wheat pita with sliced bell peppers, salsa, and a slice of low-fat cheese. Melt in the microwave for 15-20 seconds.
jazz up your favorite cereal
4
5
make a fruit sandwich
dip your veggies
For a healthy afterschool snack, keep a fruit cup
packed in 100% juice or water in your bag. Some
fresh fruit, like bananas and oranges, are also easy to pack
and eat any time.
7
8
9
10
Cut an apple into thin slices. Spread peanut butter or almond butter between two slices to create “apple sandwiches.”
Create veggie treats by dipping slices of cucumbers, peppers, and carrots in a low-fat salad dressing or hummus.
United States
Department of
Agriculture
Make a trail mix! Stir 1/4 cup of unsalted nuts,
1/4 cup of dried raisins or cranberries, and
1/4 cup of whole-grain cereal together.
6
pack an afterschool snack
try a piece of cheesy toast!
Toast a slice of whole-wheat bread and top with a slice of your
favorite low-fat cheese.
freeze your fruit
For a frozen treat on hot days, try freezing grapes or bananas! Don’t forget to peel bananas and pull grapes from the stem before freezing.
power up with ‘roll-ups’
Roll a slice of low-salt deli turkey or ham around an apple wedge or around a slice of low-fat cheese.
build a fruit salad
Mix your favorite sliced fruits such as pineapple,
grapes, and melon.
MP4K-1 (8-12 years old)
Go to www.ChooseMyPlate.gov for more information.
May 2013
Center for Nutrition Policy and Promotion
USDA is an equal opportunity provider and employer.
be a fit kid
10 tips for being active every day
Fit kids are physically active and play for at least 1 hour every day. Look for ways to make physical activity a part of your day.
Do activities that build your muscles, get your heart pumping, and make you feel good about yourself.
1
tie up your laces and walk
Go for a walk around your neighborhood or walk to your friend’s house instead of taking the bus or asking for a ride. Forget the elevator and
take the stairs every chance you get! Remember to be safe by using sidewalks
and crosswalks.
2
3
4
turn up the music
Shake, rattle, and roll to your favorite songs. Turn on
some hip hop, country, salsa, or pop music and move
your body. Dancing is a great way to get some physical activity.
ride a bike
join a team
Grab your helmet and safety gear and go for a bike ride. Ride your bike to school or grab your friends and enjoy a ride in the neighborhood.
Show your team spirit and join a sport at your school or community center. There are tons of fun teams such as basketball, baseball,
gymnastics, dancing, soccer, swimming, and tennis. Choose an activity that
you like and have fun!
5
go out and play
Ditch the TV and go outside with friends, family,
and even your pets! Walk your dog. Make a snowman.
Fly a kite. Have a Hula-Hoop contest. Play basketball with
friends. Try jumping rope. Or simply play a game of tag.
United States
Department of
Agriculture
6
7
8
dive right in!
Go to your local indoor or outdoor pool and swim. Swim laps, play water games with friends, or have diving contests for fun.
get paid to be fit
Earn extra cash by mowing lawns, washing cars, shoveling snow, or walking dogs for your family or for your neighbors. Listen to music
while you work to keep you going.
try skating or skateboarding
Grab your friends and go to a local park or indoor skating
rink! It’s easy to learn and a great way to be active
while still having fun! Remember to wear your helmet and
safety pads.
9
plant a garden
Plant and grow flowers, fruits, and vegetables with your family, or even with your friends! Creating a garden is tough work and a good
way to keep fit. Be sure to check on your plants and water them every day!
10
stuck inside?
Play a game of hide-and-seek or plan a
scavenger hunt in your house with friends
and family. Another great way to stay active indoors
is by doing crunches and jumping jacks―see how
many you can complete!
13
MP4K-2 (8-12 years old)
Go to www.ChooseMyPlate.gov for more information.
May 2013
Center for Nutrition Policy and Promotion
USDA is an equal opportunity provider and employer.
I pledge to be a MyPlate Champion. I will choose healthy foods from the five
food groups at school and at home (or elsewhere) to keep my body and mind
healthy. I pledge to find fun ways to be active everyday. I will also encourage
my friends and family to make smart food choices and be active.
I pledge MyPlate!
Everyday I will:
Eat more fruits & veggies.
Focus on lean protein.
Try whole grains.
Slow down on sweets.
Re-think my drink.
Be active my way.