For an adult-size meal, use a 9-inch plate. Children may have smaller portions. Fill half the plate with colorful vegetables and fruits. Fill one-fourth of the plate with grains—especially whole grains. Fill the remaining one-fourth with protein sources. Aim for a 3-ounce portion of meat, poultry or seafood. Add 1 serving of low-fat dairy products. This plate method is similar to The Healthy Diabetes Plate created by the University of Idaho Extension Service and The New American Plate created by the National Institute for Cancer Research. Pick from the foods shown around the plate as a healthful guide, adding your favorite choices, too.
Vegetables and Fruits
Broccoli, Brussels sprouts, sweet bell peppers, carrots, green beans, leafy greens, tomatoes, berries, apples, bananas, mangoes, peaches, pineapple, oranges, plums
Whole grain cereals, barley, brown rice, quinoa, whole grain breads, whole wheat pasta, whole wheat berries, bulgur, couscous, foods containing whole corn meal, whole rye and whole grain flours
Legumes, chicken, lean beef, pork, lamb, low-fat deli meat, soybean products, edamame, eggs, fish, turkey, lentils
low-fat milk, yogurt, cheese