Fill half your plate with a variety of raw and cooked vegetables. Try to include at least one green vegetable and one other color of vegetable with every meal.
Include a variety of healthy plant proteins such as legumes, nuts and seeds, and animal proteins like fish, poultry, eggs and dairy.
Whole Grains & Starches
Include one-fourth of your plate with high-fiber whole grains such as brown rice, quinoa, oats, whole grain breads and pastas or starchy vegetables like sweet potatoes and squash.
Includes fats from Whole Foods such as avocado, nuts, seeds and fatty fish. Use cold pressed oils such as olive and sesame for dressings and marinades and olive oil, coconut oil and butter for cooking and baking.
Consume a variety of fruits each day with meals, snacks, or as a healthy desert choice.
Satisfy your thirst with water.
Adapted from the Harvard School of Public Health and USDA My Plate.