Good nutrition is essential for a healthy body. Eating well-balanced meals and snacks will help you feel your best.
According to the United States Department of Agriculture, a healthful diet is one that:
In general, you should:
When you are planning your meals and snacks, try to think about what your plate should look like.
Look at the plates below to see examples of healthful meals and snacks.
As you plan your meals and snacks, consider which foods you should eat more often and less often. Remember: Any food you eat in excess can lead to weight gain.
Food group | Use more often (each portion below equals one serving) | Use less often |
Grains group (Make half your grains whole.) |
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Vegetable group (Vary your veggies.) |
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Fruit group (Focus on fruits.) |
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Diary group (Get your calcium-rich foods.) |
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Protein group (Go lean with protein.) |
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Food groups | 1,500 calories | 1,800 calories | 2,000 calories |
Protein group (cooked weight) | 6 ounces | 6 to 9 ounces | 6 to 9 ounces |
Vegetable group | 4 servings | 4 or more servings | 4 or more servings |
Fruit group | 3 servings | 4 servings | 4 servings |
Grain group | 6 servings | 8 servings | 10 servings |
Dairy group | 3 servings | 3 servings | 3 servings |
Fats* (not an official food group) | 4 teaspoons | 5 teaspoons | 5 teaspoons |
*Consider using sources of healthful fats such as olive oil, avocado, nuts and light trans fat-free margarine most of the time. |
For more information about eating healthful foods, visit choosemyplate.gov.