MyPlate is a colorful, simple way to revamp your family's eating habits. It's easy to start using it today.
Make at least half your grains whole grains. Whole grains -- such as brown rice, popcorn, rolled oats, farro (a type of wheat), and quinoa -- have more fiber and other nutrients than processed grains, such as white rice.
Switch to fat-free or low-fat (1%) milk. Fat-free and low-fat (1%) milk have the same amount of protein, vitamins, calcium, and other minerals as higher-fat milks, but with fewer calories and less saturated fat. Dairy or non-dairy milk products are a major source of calcium and vitamin D, which everyone needs.
Halt salt. Most people get too much sodium, which is linked to high blood pressure. No adult or child should eat more than 2,300 milligrams of sodium a day, and many adults need far less.
Skip sugary drinks. Drink water, milk, soy or almond milk instead.