Dear Parents,

Our class is starting a unit called Serving 

Up MyPlate. Your child will explore how 

to make healthy food choices and be 

physically active, while also building skills 

in Math, Science, and English Language 

Arts. Our school hopes these lessons will 

support your efforts at home to help your 

child develop healthy eating habits.

This booklet from the United States 

Department of Agriculture’s Team Nutrition 

initiative offers some fun and easy tips for 

building healthier family meals that include 

the five food groups. Be on the lookout, as 

well, for class work coming home that will 

show what we are learning at school about 

making healthy choices. This is a great 

opportunity to talk with your child about 

nutrition, try new foods together, and get 

your child involved in making healthier 

meals and snacks. 

Enjoy!

MyPlate at Home 

Find recipes and more on 

the Team Nutrition Web site:

http://teamnutrition.usda.gov.

This week, my family will:

q Eat a dark-green, red, or 

orange vegetable at dinner.

q Switch to a whole-grain 

cereal at breakfast.

q Drink fat-free or low-fat 

(1%) milk at meals.

q Eat beans or peas at dinner 

at least once.

q Drink water instead of soda 

or other sweet drinks.

q Enjoy fruit for dessert.
What’s for Dinner? Healthier Choices Made Easier

Vary your protein foods. Include beans 

and peas at dinner at least once a week.

Eat your colors. Offer dark-green, red, 

or orange vegetables at dinner.

Make half your grains whole grains. They are good 

for your heart and digestion and can help you 

maintain a healthy weight and good overall health.

Strong bodies need strong bones. Offer 

fat-free or low-fat (1%) milk at meals.

fat-free milk

low-fat cheddar 

cheese 

kiwi

strawberries

bananas

onions, carrots, 

corn, red bell 

pepper, sweet 

potato, tomatoes

cornbread

black beans

fat-free milk

Parmesan cheese 

peaches

broccoli

tomato sauce

whole-wheat 

pasta

lean (90% or 

leaner) ground 

beef

fat-free milk 

orange slices

red and green 

cabbage, leaf 

lettuce, carrots, 

tomatoes

whole-wheat 

tortilla

baked fish (or 

chicken)

fat-free milk

pineapple

green lettuce 

salad, carrots, 

tomatoes, green 

onions

brown rice

pork trimmed of 

fat (or skinless 

chicken breast)

Tips for Families With 

School-Age Children 

Make half your plate fruits and 

vegetables—on a budget

•	Fresh, frozen, and canned fruits and vegetables are all 

smart choices. Look for sales and buy some of each to 

last until your next shopping trip.

•	Choose frozen vegetables that do not have added fat, 

salt, or sugars.

•	Buy canned fruits packed in “100% juice” or water.

•	Look for canned vegetables that say “No added salt.”

Start every day the whole-grain way

•	Serve whole-grain versions of cereal, bread, or pancakes 

at breakfast.

•	Whole grains with more fiber will help your kids feel 

fuller longer so they stay alert in school.

•	Choose foods with “100% whole wheat” or “100% whole 

grains” on the label. Or check the ingredient list to see if 

the word “whole” is before the first ingredient listed (for 

example, whole-wheat flour). If it is, it’s whole grain.

Milk matters

Children of every age, and adults too, need the calcium, 

protein, and vitamin D found in milk for strong bones, 

teeth, and muscles.

•	Drink fat-free or low-fat (1%) milk at meals.

•	If you’re lactose intolerant, try lactose-free or lactosereduced milk or calcium-fortified soy beverages.
Make family time 

active time!

•	Take a family walk after dinner.

•	Go on a bike ride.

•	Play together — toss a ball, shoot 

some hoops, jump rope, play tag.

•	Weed the garden, rake leaves, 

shovel snow.

•	Walk to school with your kids.

•	Play on a playground or hike at a 

local park.

Fun ways to get moving 

indoors...

•	Play some music and have a family 

dance party.

•	Blow up balloons and play 

indoor volleyball.

•	Go bowling or indoor skating. 

•	Have a treasure hunt. See how fast 

everyone can find clues scattered 

around your home.

•	Walk in the mall.

Sip smarter

•	Drink water instead of sugary 

drinks. Kids can fill up on sweetened 

drinks and not have an appetite for 

foods they need for growth and 

health.

•	A cold glass of low-fat (1%) milk 

is also a tasty way to quench your 

kids’ thirst after play or school.

Kids need at least 60 minutes 

of physical activity each day.

MyPlate at Home http://teamnutrition.usda.gov

U.S. Department of Agriculture • Food and Nutrition Service • September 2012 • FNS-447 • USDA is an equal opportunity provider and employer.

Did you know...

There are about 10 packets 

of sugar in a 12-ounce can 

of soda? Fruit drinks and 

sports drinks are other 

types of sugary drinks.