Are you struggling to find balance between the food groups in your diet? It can seem almost impossible to do on your own, but MyPlate is here to make it easier! MyPlate is a visual tool that helps you make healthy choices by showing you how to eat all five food groups at each meal.
MyPlate recommends filling half of your plate with a variety of fruits and vegetables, focusing on whole fruit/veggie options when possible. A great way to increase the variety of fruits and veggies in your diet is to eat the rainbow! Fruits and veggies can be categorized by color and each color group provides different vitamins and minerals. Color groupings are red, orange/yellow, green, blue/purple, and white. Try to eat from as many color groupings as possible to get all of the different vitamins and minerals! Try to eat a variety of proteins, whether that be seafood, poultry, beans, soy, nuts or seeds. Choose whole grain options when possible, aiming for half of your grains to be whole grains. Whole grains contain the entire grain kernel, meaning they are higher in fiber and nutrients than refined grains. Whole grain options are available for many common grain foods like tortillas, bread, brown rice, and some snacks/cereals. Just look for “whole grain” written on the package! For dairy, try low or fat free options of cow or plant based milk or yogurt. Lastly, don’t forget about physical activity! Aim for at least 60 minutes of physical activity a day for kids and 150 minutes of physical activity a week for adults. Click the link below to find your personalized MyPlate Plan! This plan is based on your age, sex, height, weight, and physical activity. It will provide personalized recommendations for you of how much to eat from each food group!
https://www.myplate.gov/myplate-plan
Tips to make every bite count!
- Try to choose foods and drinks lower in saturated fat, sodium and added sugars.
- Start with one or two swaps a week for healthier food or drink options.
- Try to eat different kinds of proteins, grains, dairy, fruits and vegetables throughout the day.
by Madelyn Claire Brindza, WSU Dietetic Student Intern