A balanced plate does not require counting every calorie. A simple visual guide can help you put together meals that are varied, filling and nutritious. The USDA’s MyPlate model, for example, suggests filling about half your plate with fruit and vegetables.
Then round out your meals with these choices:
- Choose whole grains such as brown rice, oats or whole-wheat bread.
- Vary your protein with beans, lentils, fish, eggs, poultry or tofu.
- Add flavor with olive oil, nuts or seeds in modest amounts.
- Drink water with meals more often than sugary drinks.
Needs vary with age, activity and health. If you have diabetes, food allergies or another condition that affects what you eat, ask your doctor or a registered dietitian for personal advice.
