Answer:
Myplate reminds us to:
Choose variety: The best meals have a balance of items from different food groups.
Make half of your plate vegetables and fruits.
Make at least half of your grain servings whole grains.
Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks, and other sugary drinks.
Avoid large portions.
Different food groups have different nutrients and health benefits. If you regularly skip a group, over time you won't get the best nutrition.
The vegetable portion of MyPlate is shown in green. It's one of the largest sections on the plate. That's because vegetables provide many of the vitamins and minerals we need for good health. Veggies are naturally low in calories, and the fiber in them helps us feel full.
Choosing variety is important when it comes to vegetables: Dark green vegetables (like broccoli, spinach, and kale) provide different nutrients from orange and red vegetables (like squash, carrots, and sweet potatoes). The "eat your colors" message that you might have learned in grade school is a good one to follow throughout your life.
Like veggies, fruits have vitamins, minerals, and fiber. The red section of MyPlate is slightly smaller than the green, but together fruits and veggies should fill half your plate. Whole fruit is the best choice: Fruit juices have more sugar and calories per serving than whole fruit, and you're not getting the fiber.
As with veggies, it's good to mix up your fruit choices: a colorful fruit cup is more than just pretty — it's a nutrition powerhouse.
The orange section of MyPlate is about one quarter of the plate. Whole grains are more nutritious and have lots of dietary fiber that can help you feel fuller longer. Refined grains are processed, removing vitamins, minerals, and fiber. Most refined grains are enriched, which means that some of the nutrients, but not fiber, are added back after processing.
At least half of the grains you eat should be whole grains like whole-wheat bread, brown rice, or oatmeal.
High-protein foods help the body build and maintain its tissues. They also have important vitamins and minerals, like iron.
The purple section of MyPlate is about a quarter of the plate. Foods high in protein include beef, poultry, seafood, dry beans and peas, eggs, nuts, and seeds. Tofu and veggie burgers or vegetarian meat substitutes are also good sources of protein. When eating meats, choose lean or low-fat options.
The blue circle on the MyPlate graphic represents dairy products that are rich in calcium like milk yogurt, and cheese. Calcium-fortified soy milk is also included in the dairy group. Calcium builds strong bones and teeth. Choose fat-free or low-fat dairy products most of the time.
The blue circle shows dairy as a side to your meal like a glass of malk but dairy can be part of your meal, like a cheese quesadilla, or served as a snacke or dessert. Yogurt with fresh fruit or a fruit smoothie made with no-fat milk make great desserts.
