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Nutrition Fit Facts and Tips*

MyPlate

ChooseMyPlate.gov - picture of plate w/ appropriate servings of fruits, vegetables, protein and grains plus a side of dairy

The new food icon is easy to understand and teaches the components of a healthy diet. The interactive plate offers tools and tips for eating a well-balanced diet based on the Dietary Guidelines for Americans.

The following are recommendations for the general population. Information for women who are pregnant or breastfeeding, preschoolers, kids, and individuals seeking specific weight loss information will be updated late this summer.

Balancing Calories to Manage Weight:

  • Balance 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.
  • Enjoy 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.
  • Avoid 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.
  • Be physically active. Being physically active can help you manage your weight. Learn more about physical activity for a healthy weight.

Foods to Increase:

  • Make 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.
  • Switch 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.
  • Choose a variety of protein foods- Eat a variety of foods from the protein foods group each week. This group includes seafood, lean meats and poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.

Foods to Reduce:

  • Compare 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."
  • 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 American diets.
  • Cut back on solid fats- Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; cheese; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

Building Healthy Eating Patterns:

  • Create an eating pattern- Select an eating pattern that meets nutrient needs over time at an appropriate calorie level.
  • Be food safe-
    • Clean: Wash hands, utensils, and cutting boards before and after contact with raw meat, poultry, seafood, and eggs.
    • Separate: Keep raw meat and poultry apart from foods that won’t be cooked.
    • Cook: Use a food thermometer. You can’t tell if food is cooked safely by how it looks.
    • Chill: Chill leftovers and takeout foods within 2 hours and keep the refrigerator at 40°F or below.
    • Rinse: Rinse fruits and vegetables (even those with skins or rinds that are not eaten) with tap water.

*Sources: Dietary Guidelines for Americans 2010 (www.health.gov/dietaryguidelines) and ChooseMyPlate.gov (www.ChooseMyPlate.gov)