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MyPlate

MyPlate Diet

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For each Meal:

  • Half the plate should be fruits and vegetables, a quarter of the plate should have grains, a quarter of the plait should be protein, and there should be one serving of dairy or foods high in calcium

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Tips:

  • Avoid overeating

  • Vary fruits and vegetables

  • 1/2 of the grains should be whole grains

  • Drink low-fat or fat-free milk

  • Eat more lean meats (fish and chicken instead of red meat)

  • Water over soda or juice

  • Less saturated fat, sodium, and sugar

  • Make small changes

  • Check the 'Nutrition Facts' on foods

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Example Grains:

  • Bread

  • Cereal

  • Rice

  • Tortillas

  • Noodles

  • Oatmeal

  • Grits

  • Pretzels

 

Example Fruits:

  • Banana

  • Berries

  • Grapes

  • Plumbs

  • Citrus (Oranges, Lemons, Limes)

  • Pears

  • Melons

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Example Vegetables:

  • Beans & Peas

  • Lettuce

  • Spinach

  • Squash

  • Carrots

  • Tomatoes

  • Corn

  • Potatoes

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Example Foods with Protein:

  • Beans & Peas

  • Seafood (Fish & Shellfish)

  • Nuts & Seeds

  • Tofu

  • Veggie Burgers

  • Poultry (Chicken, Duck, Turkey)

  • Beef

  • Pork & Ham

  • Lamb

  • Eggs

  • Fortified Bread and Dairy products

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Example Dairy Products:

  • Milk

  • Cheese

  • Ice Cream

  • Yogurt

  • Frozen Yogurt

Dairy Alternatives (high calcium):

  • Milk Substitutes (Almond Milk, Soy Milk, Rice Milk)

  • Broccoli

  • Carrots

  • Collard greens

  • Green beans

  • Rhubarb

  • Spinach

  • Tofu

Additional Resources

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References

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Image References

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Andrew Escajeda Clinic

1845 N Fair Oaks Ave #G151

Pasadena, CA, 91103

(626) 744-6140

Consultations from 12 noon to 2pm on Fridays

(Occasionally earlier on request)

Information on this site is for nutrition consultation only.  It does not reflect the views, and does not have any affiliation with the Andrew Escajeda Clinic, JWCH, APLA, or NOLP.  I do not claim to own any images used.  This site is for educational purposes only.

Bernard Moy

Registered Nurse (ADN-RN)

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