Vegetable Any vegetable or 100% vegetable juice counts toward your vegetable intake. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and whole, cut-up, or mashed. Based on their nutrient content, vegetables are organized into five subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. Just be sure they take up about half of your plate! Protein Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Meat and poultry choices should be lean or low-fat. Young children need less, depending on their age and calorie needs. Vegetarian protein options include beans and peas, processed soy products, and nuts and seeds.
Whole Grain Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm (middle, starchy part). Examples of whole grains are whole wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice. Healthy Starch Many types of starches—also known as complex carbohydrates—contain a wealth of beneficial nutrients, including fiber, vitamins, minerals, and phytonutrients (chemical compounds produced by plants), making them a valuable part of a healthy diet when consumed in moderation. Pick and choose which starches to include in your diet, limiting processed, refined starches in favor of nutrient- dense options such as whole grains and starchy vegetables (such as sweet potatoes and winter squash) and legumes (beans and lentils). Everything you eat and drink over time mat- ters. The right combination can help you be healthier now and in the future. Start with small changes to make healthier choices you can enjoy. Find your healthy eating style and maintain it for a lifetime. This means: • Make half your plate fruits and vegetables. Focus on whole fruits, and vary your veggies. • Make half your grains whole grains. • Move to low-fat and fat-free milk or yogurt. • Vary your protein routine. • Drink and eat less sodium, saturated fat, and added sugars.
THE BALANCED PLATE
Vegetable 50%
Protein 25%
Whole Grain & Healthy Starch 25%
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