Eating the right foods can help lower your risk of getting long-lasting diseases such as heart disease, cancer, and diabetes.
- Eat lots of fruits and vegetables.
- Avoid high-sugar, high-fat foods.
Most fruits and vegetables are low in fat and calories and are filling. Find out how many fruits and vegetables you should eat with the Fruit and Vegetable Calculator.
Plan your meals with MyPlate
It’s easy to have a balanced diet with MyPlate. A large plate has four areas with the types of food we should eat each day: vegetables, fruits, grains, and proteins. Vegetables, fruit, and whole grains should take up most of your plate. A small plate shows the small amount of dairy.
Fill your plate with these healthy foods
|Dark green, red, orange||Starchy, beans, peas||Other|
|Collard greens||Plantains||Green beans|
|Sweet potatoes||Garbanzo beans (Chickpeas)|
|Fruits, berries, and melon||100% Fruit juice|
|Whole grains||Refined grains||Pastas|
|Whole wheat bread and pasta||Pretzels||Bow tie|
|Low fat (1%)||Swiss||Low fat|
|Reduced fat (2%)||Parmesan||Reduced fat|
|Whole milk||Cottage cheese||Whole milk yogurt|
|Deli Meat||Ground chicken and turkey||Canned Fish|
|Beans and peas||Nuts and Seeds||Soy Protein|
|Pinto beans||Peanuts||Veggie burgers|
|White beans||Peanut butter||Tempeh|