The beauty of MyPlate is in using a plate icon to “measure” the relative portion sizes of what you’re eating.

What to Put on Your Plate

Eating the MyPlate way means filling half your plate with vegetables and fruits, adding slightly more veggies than fruits.

Go for a colorful mix. You’ll get plenty of nutrients that way.

You should fill the other half of your plate with lean protein and grains, using slightly more grain than protein.

Good sources of protein include:

• Lean cuts of beef, pork, lamb, and other meats
• Fish and shellfish
• Beans and peas
• Tofu and other soy products
• Chicken, turkey, and other poultry
• Eggs
• Nuts and seeds (use sparingly)

Whole grains should make up at least half of your grains. That means choosing brown rice instead of white rice, for instance.

The MyPlate icon also shows a glass of milk near your “plate.” It’s a reminder to include dairy (mostly fat-free or low-fat) in your diet. Calcium-fortified soy milk also counts.