So this is what our plates are supposed to look like when we eat a meal. Half of the plate should have fruits/veggies and half your grains should be whole grains. I know often times my plate has a huge serving of white pasta that overtakes the plate with a massive serving of dairy. My portions def need to be re-vamped. Also I have this powerpoint that I show in school that shows how the plate size of a standard dinner plate has changed in the last 50 yrs. They have doubled!! Its crazy. Anyways enjoy!
10 tips to a great plate
tips
Nutrition Education Series
Making food choices for a healthy lifestyle can be as simple as using these 10 Tips.
Use the ideas in this list to balance your calories, to choose foods to eat more often, and to cut back on foods to eat less often.
1balance calories Find out how many calories YOU need for a day as a first step in managing your weight. Go to
www.ChooseMyPlate.gov to find your calorie level. Being physically active also helps you balance calories.
2enjoy your food, but eat less Take the time to fully enjoy your food as you eat it. Eating
too fast or when your attention is elsewhere 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 you’ve had enough.
3avoid oversized portions Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a
smaller size option, share a dish, or take home part of your meal.
4foods to eat more often Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health—including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.
5make half your plate fruits and vegetables Choose red, orange, and dark-green vegetables like
tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.
6switch to fat-free or
low-fat (1%) milk
They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
7make half your grains whole grains To eat more whole grains, substitute a whole-grain product for a refined product—such as eating whole-
wheat bread instead of white bread or brown rice instead of white rice.
8
foods to eat less often
Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream,
candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods.
9compare sodium in foods Use the Nutrition Facts label to choose lower sodium versions
of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” ”reduced sodium,” or “no salt added.”
10drink 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 American diets.
DG TipSheet No. 1
June 2011
USDA is an equal opportunity provider and employer.
