Let's eat 

for the health of it 

Grains

Dairy

Fruits

Vegetables

Protein

ChooseMyPlate.gov

Start by choosing one or more tips to help you...
 

Build a 

healthy plate 

Cut back on 

foods high in solid 

fats, added sugars, 

and salt 

Eat the right 

amount of 

calories for you 

Be physically 

active your way 
4Build a healthy plate 

Before you eat, think about what goes on your 

plate or in your cup or bowl. Foods like vegetables, 

fruits, whole grains, low-fat dairy products, and 

lean protein foods contain the nutrients you 

need without too many calories. Try some of 

these options. 

Make half your plate fruits and vegetables. 

• Eat red, orange, and dark-green vegetables, such as 

tomatoes, sweet potatoes, and broccoli, in main and 

side dishes. 

• Eat fruit, vegetables, or unsalted nuts as snacks—they 

are nature’s original fast foods. 

Switch to skim or 1% milk. 

• They have the same amount of 

calcium and other essential 

nutrients as whole milk, but less 

fat and calories. 

• Try calcium-fortified soy products 

as an alternative to dairy foods. 

Make at least half your 

grains whole. 

• Choose 100% wholegrain cereals, breads, 

crackers, rice, and pasta. 

• Check the ingredients 

list on food packages to 

find whole-grain foods. 

Vary your protein 

food choices. 

• Twice a week, make 

seafood the protein on 

your plate. 

• Eat beans, which are a 

natural source of fiber 

and protein. 

• Keep meat and poultry portions small and lean. 

Keep your food safe to eat—learn more at 

www.FoodSafety.gov. 

4Cut back on foods 

high in solid fats, 

added sugars, and salt 

Many people eat foods with too much solid fats, 

added sugars, and salt (sodium). Added sugars 

and fats load foods with extra calories you 

don’t need. Too much sodium may increase 

your blood pressure. 

Choose foods and drinks with little or no added sugars. 

• 

• 

• 

Drink water instead of sugary drinks. There are about 

10 packets of sugar in a 12-ounce can of soda. 

Select fruit for dessert. Eat sugary desserts less often. 

Choose 100% fruit juice instead of fruit-flavored drinks. 

Look out for salt (sodium) in foods you buy—
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it all adds up. 

• 

• 

Compare sodium in foods like soup, bread, and frozen 

meals—and choose the foods with lower numbers. 

Add spices or herbs to season food without
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adding salt.
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Eat fewer foods that are high in solid fats. 

• 

• 

• 

Make major sources of saturated fats—such 

as cakes, cookies, ice cream, pizza, cheese, 

sausages, and hot dogs—occasional choices, 

not everyday foods. 

Select lean cuts of meats or poultry and fat-free 

or low-fat milk, yogurt, and cheese. 

Switch from solid fats to oils when preparing food.*

*Examples of solid fats and oils 

 

Solid Fats 

Beef, pork, and chicken fat 

Butter, cream, and milk fat 

Coconut, palm, and palm kernel oils 

Hydrogenated oil 

Partially hydrogenated oil 

Shortening 

Stick margarine 

Oils 

Canola oil 

Corn oil 

Cottonseed oil 

Olive oil 

Peanut oil 

Safflower oil 

Sunflower oil 

Tub (soft) margarine 

Vegetable oil 
4Eat the right amount of calories for you
�

Everyone has a personal 

calorie limit. Staying 

within yours can help 

you get to or maintain 

a healthy weight. People 

who are successful at 

managing their weight 

have found ways to 

keep track of how much 

they eat in a day, even 

if they don’t count 

every calorie. 

Enjoy your food, but eat less. 

• 

• 

• 

• 

• 

Get your personal daily calorie limit at 

www.ChooseMyPlate.gov and keep that number 

in mind when deciding what to eat. 

Think before you eat...is it worth the calories? 

 Avoid oversized portions. 

Use a smaller plate, bowl, and glass. 

Stop eating when you are satisfied, not full. 

Cook more often at home, where you are in control 

of what’s in your food. 

When eating 

out, choose 

lower calorie 

menu options. 

• 

• 

• 

Check posted 

calorie 

amounts. 

Choose dishes 

that include 

vegetables, 

fruits, and/or 

whole grains. 

Order a smaller portion or share when eating out. 

Write down what you eat to keep track of how much 

you eat. 

If you drink alcoholic beverages, do so sensibly—limit to 

1 drink a day for women or to 2 drinks a day for men. 

4Be physically active your way
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Pick activities that you like and start by doing 

what you can, at least 10 minutes at a time. Every 

bit adds up, and the health benefits increase as 

you spend more time being active. 

Note to parents 

What you eat and 

drink and your level 

of physical activity 

are important for 

your own health, 

and also for your 

children's health. 

You are your children’s most important role model. Your 

children pay attention to what you do more than what 

you say. 

You can do a lot to help your children develop healthy 

habits for life by providing and eating healthy meals and 

snacks. For example, don’t just tell your children to eat 

their vegetables—show them that you eat and enjoy 

vegetables every day. 
Use food labels to help you make better choices
 

Most packaged foods have a Nutrition Facts label and an ingredients 

list. For a healthier you, use this tool to make smart food choices 

quickly and easily. 

Check for calories. Be sure to look at the serving size and how many 

servings you are actually consuming. If you double the servings you 

eat, you double the calories. 

Choose foods with lower calories, saturated fat, trans fat, and sodium. 

Check for added sugars using the ingredients list. When a sugar 

is close to first on the ingredients list, the food is high in added 

sugars. Some names for added sugars include sucrose, glucose, high 

fructose corn syrup, corn syrup, maple syrup, and fructose. 

Dietary Guidelines for Americans 

The Dietary Guidelines for Americans, 2010 are the best 

science-based advice on how to eat for health. The 

Guidelines encourage all Americans to eat a healthy diet 

and be physically active. 

Improving what you eat and being active will help to 

reduce your risk of chronic diseases such as diabetes, heart 

disease, some cancers, and obesity. Taking the steps in this 

brochure will help you follow the Guidelines. 

For more information, go to: 

• www.DietaryGuidelines.gov 

• www.ChooseMyPlate.gov 

• www.Health.gov/paguidelines 

• www.HealthFinder.gov 

Dietary Guidelines 

for Americans 

U.S. Department of Agriculture 

U.S. Department of Health and Human Services 

www.dietaryguidelines.gov

USDA Publication number: Home and Garden Bulletin No. 232-CP 

HHS Publication number: HHS-ODPHP-2010-01-DGA-B 

June 2011 

The U.S. Departments of Agriculture and Health and Human Services are equal opportunity providers and employers.