MyPlate turns 12 this June! To create a MyPlate, which is a visual representation of a balanced meal, you can follow these steps:

1. Divide the plate: Imagine a round plate and mentally divide it into four sections.

2. Fill half the plate with fruits and vegetables: One half of the plate should be dedicated to fruits and vegetables. Choose a variety of colors to ensure a range of nutrients. Include leafy greens, berries, citrus fruits, cruciferous vegetables, and others.

3. Fill one-fourth of the plate with whole grains: In one of the remaining quarters, include whole grains such as brown rice, quinoa, whole wheat bread, whole wheat pasta, or oats. These provide fiber, vitamins, and minerals.

4. Fill the remaining one-fourth of the plate with lean protein: In the last quarter, include lean sources of protein such as chicken breast, turkey, fish, tofu, beans, or lentils. These provide essential amino acids.

5. Add a serving of dairy or dairy alternatives: On the side of the plate, include a serving of low-fat dairy or dairy alternatives, such as skim milk, Greek yogurt, or almond milk. These provide calcium and other important nutrients.

6. Include a small amount of healthy fats: In addition to the main components, incorporate a small amount of healthy fats, such as olive oil, avocado, nuts, or seeds. These provide essential fatty acids.

7. Hydrate with water: Alongside your meal, drink enough water to stay hydrated. Avoid sugary drinks and opt for plain water or infused water.

Remember that MyPlate is a flexible guideline, and individual needs may vary based on age, gender, activity level, and specific dietary requirements.

Celebrate with a brand-new and totally free handout!