The plate is a visual symbol of how best to choose what to feed yourself and your family. MyPlate experts recommend that at every meal you fill half your plate with vegetables and fruit, dividing the rest of the space between whole grains and protein. MyPlate experts recommend eating 8 ounces of seafood each week while limiting your intake of fatty meats like pork and lamb, hot dogs and lunch meat, duck and all but the leanest ground beef.
Whole grains are more healthful because they retain the bran and germ thus most of the nutrients and fiber of the grain. Products should list whole grain as the first ingredient.
If you like them, dairy products can be a great source of protein and calcium. If not, you can still get the calcium you need from canned fish, leafy greens like kale, collards and broccoli, and soy products. Calcium-fortified breads, rice or almond milks, juices and cereals are also available.
Moderation is as important now as ever, and a good rule of thumb is not to eat anything because you think it’s good for you. If you like it – whether it’s dairy, kale, or whole-grain bread – include it in your balanced diet.