Free, printable MyPlate tip sheets reviving the USDA "10 Tips Nutrition Education Series." Practical, one-page guides on vegetables, fruits, whole grains, protein, dairy, sodium, beverages, and budget eating.
Free, print-friendly nutrition tip sheets reviving the USDA "10 Tips Nutrition Education Series." Each one-page guide gives you ten quick, practical tips — pick one to read or print.
The Dairy Group — milk, yogurt, cheese, and fortified soymilk — provides calcium, vitamin D, potassium, and protein. Choose low-fat or fat-free options to get those nutrients with less saturated fat and fewer calories.
Each meal is a building block in a healthy eating style. Include all five food groups across the day — fruits, vegetables, grains, dairy, and protein — and limit added sugars, saturated fat, and sodium.
It's easy to eat more vegetables. Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your day, try them as snacks and add them to your favorite meals.
Make sure that your fruit choices are whole fruits — fresh, frozen, canned, or dried — rather than juice. Whole fruits keep the fiber that helps you feel full, and they're a naturally sweet way to round out a meal or snack.
Whole grains are a good source of fiber and other nutrients. Choose whole grains for at least half of all the grains you eat in a day. Foods made from wheat, rice, oats, cornmeal, or barley are all grain products.
Protein foods include both animal and plant sources. Eat a variety of protein foods to get more of the nutrients your body needs and to mix up your meals. Vary your choices to include seafood, beans and peas, nuts, eggs, and lean meats and poultry.
It's clear that Americans have a taste for salt, but salt plays a role in high blood pressure. Most of the sodium we eat comes from processed and restaurant foods — not the salt shaker. Use these tips to lower the amount of sodium in your day.
Seafood — fish and shellfish — is an important part of a healthy eating pattern. Aim to eat about 8 ounces of seafood a week, which is roughly two meals. Seafood provides protein along with healthy oils, and it can take the place of meat or poultry on your plate.
Get the most for your food budget. There are many ways to save money on the foods that you eat. The three main steps are planning before you shop, purchasing the items at the best price, and preparing meals that stretch your food dollars.
You are the most important influence on your child. You can do many things to help your children develop healthy eating habits for life. Offering a variety of foods helps children get the nutrients they need from every food group.
What we drink is as important as what we eat. Many beverages contain added sugars and offer little or no nutrients, while others provide nutrients but too much fat and calories. Make better beverage choices to help you eat healthier.
Vegetables and fruits add color, flavor, and nutrients to your meals — and shopping for them doesn't have to cost a lot. Whether you buy fresh, frozen, canned, or dried, smart choices at the store help you fill half your plate without straining your budget.