Estudiante

Let's eat
for the health of it

Dairy
Fruits

Vegetables

Grains

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 goeson 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 at least half your
grains whole.
• Choose 100% wholegrain cereals, breads,
crackers, rice, and pasta.

Make half your plate fruits and vegetables.

• Check theingredients
list on food packages to
find whole-grain foods.

• Eat red, orange, and dark-green vegetables, such as
tomatoes, sweet potatoes, and broccoli, in main and
side dishes.

Vary your protein
food choices.

• Eat fruit, vegetables, or unsalted nuts as snacks—they
are nature’s original fast foods.

• Twice a week, make
seafood the protein on
your plate.

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.

• 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
highin 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.

Eat fewer foods that are high in solid fats.
• Make major sources of saturated fats—such
as cakes, cookies, ice cream, pizza, cheese,
sausages, andhot dogs—occasional choices,
not everyday foods.

Choose foods and drinks with little or no added sugars.

• Select lean cuts of meats or poultry and fat-free
or low-fat milk, yogurt, and cheese.

• Drink water instead of sugary drinks. There are about
10 packets of sugar in a 12-ounce can of soda.

• Switch from solid fats to oils when preparing food.*

• Select fruit for dessert. Eatsugary desserts less often.
• Choose 100% fruit juice instead of fruit-flavored drinks.
Look out for salt (sodium) in foods you buy—
�
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
�
adding salt.
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*Examples of solid fats and oils
Solid Fats

Oils

Beef, pork,and chicken fat
Butter, cream, and milk fat
Coconut, palm, and palm kernel oils
Hydrogenated oil
Partially hydrogenated oil
Shortening
Stick margarine

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 yourscan 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 worththe calories?
• Avoid oversized portions.
• Use a smaller plate, bowl, and glass.

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...