MyPlate Tool & More!

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Did you know that we don't use the Food Pyramid as our Dietary Infographic anymore?
It's the new and improved MyPlate tool now!
Check it out! 
A simple way to picture filling your plate at each meal! 


2½ cups

1 cup from the Vegetable Group counts as:
- 1 cup raw or cooked/canned vegetables; or
- 2 cups leafy salad greens; or
- 1 cup 100% vegetable juice

Healthy Sources: Asparagus, broccoli, sweet potatoes and yams, beets, carrots, lettuce, spinach, brussel sprouts


6 ounces
1 ounce from the Grains Group counts as:
- 1 slice bread; or
- 1 ounce ready-to-eat cereal; or
- ½ cup cooked rice, pasta, or cereal

1 ounce from the Grains Group counts as:
- 1 slice bread; or
- 1 ounce ready-to-eat cereal; or
- ½ cup cooked rice, pasta, or cereal

Healthy Sources: whole grain pastas, bread, crackers, and oats 

*Read the nutrition label and ingredients

5½ ounces

1 ounce from the Protein Foods Group counts as:
- 1 ounce seafood, lean meat, or poultry; or
- 1 egg; or
- 1 Tbsp peanut butter; or
- ¼ cup cooked beans, peas, or lentils; or

Healthy Sources: Mix it up but try to stay lean with meats like chicken, turkey, salmon, tuna, unsalted nuts, eggs, seeds, beans

2 cups

1 cup from the Fruit Group counts as:
- 1 cup raw, frozen, or cooked/canned fruit; or
- ½ cup dried fruit; or
- 1 cup 100% fruit juice
1 cup from the Fruit Group counts as:
- 1 cup raw, frozen, or cooked/canned fruit; or
- ½ cup dried fruit; or
- 1 cup 100% fruit juice

Healthy Sources: Black cherries, raspberries, pears, lemon, strawberry, fruit. Focus on fresh bold colors or dried fruit can be a good snack as an alternative to sweets!

3 cups

1 cup from the Dairy Group counts as:
- 1 cup dairy milk or yogurt; or
- 1 cup lactose-free dairy milk or yogurt; or
- 1 cup fortified soy milk or yogurt; or
- 1½ ounces hard cheese

Healthy sources: Milk, yogurt, and cheeses but be wary of sodium and saturated fat content. Try almond or soy alternatives for milk and try cheeses like mozzarella, feta, or cottage!

 Try to limit saturated fats and solid fats. Eat lean meats, nuts, seeds, fatty fish like tuna, salmon and sardines, vegetable oils like olive and canola. If you're a butter lover, trying make the switch to almond butter.


Be careful with drinks and other foods that contain sodium, saturated fats, as well as, added and/or high processed sugars as these can spike your blood glucose (concentration of sugar) causing abnormal fluctuations and hormonal changes, that in turn make you think you're still hungry. Even after you've ate the whole bag of potato chips!

Added sugars should be limited to less than 50 grams a day,
saturated fats to less than 22 grams a day,
and sodium to less than 2,300 milligrams a day.




Most adults should be getting upwards of 2 1/2 hours of physical activity per week! 

Park further away from work or the grocery store. 

Take the dogs or kids for more walks. Create ways to get your exercise in. 

You have 168 hours in a week to divvy up. 

How much of your time is your current and future health worth? Only you can decide!


Graphic & Dietary Guidlines Source: USDA





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