Every family is different, influenced by our culture and traditions. But that is what makes Myplate great. It is a foundation, from here it can be tailored to you and your family. One step closer to making healthy eating a habit.

Back to basics

MyPlate is divided into different sections, just like a real plate. Each section represents a different type of food that we need to eat to stay healthy.

1. Veggies

2. Protein

3. Grains

4. Fruit

5. Dairy

6. Water and Daily Movement


Star Players

Find recommendations for each group based on your age, along with examples.


USDA recommendations

Children: 1.5 to 2.5 cups
Preteen/Teens: 2.5 to 3.5 cups
Adults: 2.5 to 3.5 cups

Tip: 2 cups of leafy greens = 1 cup raw/cooked veg

Seasonal Veggies

1. Spring (March, April, May):
– Asparagus
– Spinach
– Peas
– Radishes
– Lettuce

2. Summer (June, July, August):
– Tomatoes
– Zucchini
– Corn
– Cucumbers
– Bell peppers

3. Fall (September, October, November):
– Pumpkins
– Sweet potatoes
– Brussels sprouts
– Broccoli
– Carrots

4. Winter (December, January, February):
– Kale
– Cauliflower
– Cabbage
– Beets
– Winter squash


USDA Recommendations

Children: 2-4-ounce equivalents
Preteens/Teens: 5- 6.5-ounce equivalents
Adults: 5.5-6.5-ounce equivalents

Protein Sources

Healthy sources of protein can include:
– Lean meats such as chicken, turkey, and lean cuts of beef
– Fish and seafood
– Eggs
– Legumes (beans, lentils, chickpeas)
– Tofu and tempeh
– Nuts and seeds
– Dairy products such as milk, yogurt, and cheese

Tip: 1 serving = 2 egg whites, ¼ cup cooked beans, 1 tbsp. peanut butter or ½ oz. nuts/seeds


USDA Recommendations

Children: 3-4-ounce equivalents
Preteen/Teen: 5-6-ounce equivalents
Adults: 6-ounce equivalents

Healthy Grains

Healthy grain options can include whole grains such as:
– Whole wheat bread
– Brown rice
– Quinoa
– Oats
– Barley
– Whole wheat pasta
– Whole grain cereals

Tip: 1 serving = ½ cup cooked rice, pasta, cooked cereal or 1 slice bread



USDA Recommendations

Children 2-3: 1 to 1.5 cups
Preteen/Teen: 1.5 to 2 cups
Adult: 2 cups

Tip: 1 cup = 1 cup of fruit or 1/2 cup 100% fruit juice

Seasonal Fruits

1. Spring Season (March to May):
– Strawberries
– Cherries
– Apricots
– Mangoes
– Pineapples

2. Summer Season (June to August):
– Watermelon
– Blueberries
– Peaches
– Plums
– Raspberries

3. Fall Season (September to November):
– Apples
– Pears
– Grapes
– Persimmons
– Cranberries

4. Winter Season (December to February):
– Oranges
– Grapefruits
– Kiwis
– Pomegranates
– Dates


Healthy sources for calcium and vitamin D:
Milk, yogurt, cheese, cottage cheese

USDA Recommendations

Children: 2-2.5 cups of dairy per day
Preteen/Teens: 3 cups of dairy per day
Adults: 3 cups of dairy per day

Tip: 1 cup = 1 cup milk or yogurt, 1½ oz. natural cheese 

Dirty Details

1. Keeps us energized: Water keeps our body systems working properly and helps us stay active and focused.

2. Helps our bodies work well: Water is like fuel for our bodies. It helps our organs, like our heart and brain, function properly.

3. Keeps us cool and prevents overheating: Drinking water helps cool us down and prevents our bodies from getting too hot, which can make us feel sick.

4. Helps our skin stay healthy: Water keeps our skin hydrated and glowing. It helps prevent dryness and keeps our skin looking fresh and healthy.

Remember, it’s important to drink water throughout the day, especially when we feel thirsty. We should also drink water before, during, and after physical activities to keep our bodies hydrated. Water is the best choice for staying hydrated, but we can also get water from foods like fruits and vegetables. By drinking enough water, we can keep our bodies happy and healthy!

1. Keeps our tummies happy: It helps move food through our bodies and prevents constipation, which can make our tummies feel uncomfortable.

2. Makes us feel full: Fiber fills us up and helps us feel satisfied after eating. This is because it takes longer for our bodies to digest fiber, so we stay fuller for longer.

3. Gives us energy: It helps keep our blood sugar levels steady, so we have a steady supply of energy throughout the day.

4. Keeps our hearts healthy: Fiber is good for our hearts! It can help lower our cholesterol levels and reduce the risk of heart disease.

Fiber can be found in lots of tasty foods, like fruits, vegetables, whole grains, nuts, and seeds. It’s important to eat a variety of these foods every day to make sure we get enough fiber. So let’s be fiber superheroes and make sure we include lots of these foods in our meals and snacks!

1. Helps us grow: Protein is like building blocks for our bodies. It helps our muscles, bones, and other body parts grow strong.

2. Repairs our bodies: When we play or exercise, our muscles might get tiny tears. Protein helps repair those tears and makes our muscles stronger.

3. Gives us energy: Protein is a source of energy for our bodies. It helps us feel strong and ready for all the activities we love to do.

4. Supports our immune system: Protein helps keep our immune system strong. Our immune system is like an army that fights off germs and keeps us healthy.

5. Makes us feel full: When we eat protein, it helps us feel full and satisfied after a meal. It’s like having a full tank of gas that keeps us going!

Protein can be found in lots of delicious foods like meat, fish, chicken, eggs, beans, nuts, and dairy products like milk and cheese. It’s important to include protein-rich foods in our meals to make sure we get enough of this superhero nutrient. So let’s make sure we have a protein-powered plate to stay strong, grow healthy, and have lots of energy!

1. Cavities and Tooth Decay: Sugary drinks and foods contain a lot of sugar, and too much sugar can harm our teeth. Statistics show that kids who drink sugary drinks regularly are more likely to have cavities and tooth decay.

2. Weight Gain and Obesity: In the United States, statistics show that about 1 in every 5 kids is overweight or obese, and consuming sugary drinks is a big contributor to this problem.

3. Health Problems: Drinking too many sugary drinks can increase the risk of health problems like type 2 diabetes. Statistics show that the number of kids with diabetes has been increasing over the years.

4. Less Healthy Nutrients: When we drink sugary drinks, we often choose them instead of healthier options like water or milk. This means we miss out on important nutrients like calcium and vitamins that our bodies need to grow strong.

By limiting sugary drinks and foods, we can protect our teeth, maintain a healthy weight, reduce the risk of health problems, and make sure we get the nutrients our bodies need. Instead of sugary drinks, it’s better to choose water, milk, or even fresh fruit to satisfy our thirst and enjoy healthier options.