MyPlate and Family Nutrition

USDA my plate icon MyPlate is a colorful, simple way to revamp your family's eating habits. It's easy to start using it today.

Fill half of your plate with fruits and vegetables. You'll get nutrients, great taste, and feel full with fewer calories.

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.

WebMD Medical Reference Reviewed by Dan Brennan, MD on October 05, 2019



United States Department of Agriculture: "MyPlate."

United States Department of Agriculture: "Dietary Guidelines for Americans, 2010."

United States Department of Health and Human Services: "2008 Physical Activity Guidelines for Americans."

© 2019 WebMD, LLC. All rights reserved.

Get Pregnancy & Parenting Tips In Your Inbox

Doctor-approved information to keep you and your family healthy and happy.

By clicking Subscribe, I agree to the WebMD Terms & Conditions & Privacy Policy and understand that I may opt out of WebMD subscriptions at any time.