Making Healthy Food Choices with a Healthy Plate
Over the next week, while you’re lowering your calories, use this Healthy Plate as a guide to plan healthy meals. Have your meals looked like these on the plate? How are they different? How might you make better choices?
Your 9-inch plate has 3 sections.
One half should be filled with non-starchy vegetables and fruit. These are full of nutrients and help promote good health. Remember to get colorful! Choose red, orange, and dark green veggies for added benefit.
One quarter of your plate should be filled with whole grains or starchy vegetables. At least half of your grains should be whole grains. We’ll go into more detail about picking out the best grains and starchy vegetables in guide 4 “What's in your Food?”.
Fill the remaining one-quarter section of your plate with lean protein choices. Protein choices can include lean beef and pork, chicken, turkey, or eggs!  Also, consider seafood, beans, peas and nuts as a “meatless” variety.


Creating a healthy plate can help reduce health risks. Eating these recommended foods can reduce risks of developing diseases such as obesity, heart disease, and some types of cancer.
This plate will also help guide you in appropriate portion control and food choices. Food portions and choices are very important for reaching and keeping a healthy weight!