Start with a plate. Approximately 9” plate would work nicely.
Step 1: ¼ of your plate for starches
- Bran, the skin of the grain = B vitamins, fiber
and phytonutrients. Processing or
refined grains gets rid of the bran. See
of whole grain.
- Choose whole grains like brown rice, whole wheat
pasta, whole grain bread over their white counterparts.
- Starchy vegetables such as pumpkins, corn and
peas are also great choices since they are natural whole foods that contain
many phytonutrients that only exist in plant foods.
grains and starchy vegetables
Step 2: ¼ of you plate for protein
- Proteins come in many different forms and
- Choose lean protein such as fish, chicken
without skin or round or loin portions of red meat.
- Approximately the size of a deck of cards will
provide 3 ounces of high quality protein.
- Beans and tofu serve as excellent sources of
- Key is to keep your proteins lean and vary your
Check out the protein food
group food gallery
Step 3: ½ of your plate for fruit and vegetables
- Make a rainbow and pile up more on vegetables
- Make an effort to include high Calcium leafy
Dairy is not the only place where you can get
Calcium, but if you are not eating plenty from the alternatives
sources then include a low or nonfat dairy or dairy substitute
- Aim for 7 servings or more of fruits and
vegetables a day.
Be inspired and see some examples of MyPlate here