Half Your Plate Day
Try your hand at meeting USDA’s MyPlate guidelines: Make half your plate fruits and vegetables at every meal and snack. See Daily Recommendations for a Healthy, Balanced Diet
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Red & Yellow Bell Pepper Omelet, English Muffin w/Strawberries, Orange Juice 1 serving Red & Yellow Bell Pepper Omelet 1 whole-wheat English muffin, toasted ½ cup strawberries, mashed 1 cup (8oz) orange juice |
|
378 Calories |
 |
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| Lunch | |
Cauliflower Herb Soup, New Wave Chicken Salad Wrap, Carrots 1 serving Cauliflower Herb Soup 1 serving New Wave Chicken Salad Wrap 8 baby carrots 1 cup (8oz) milk, nonfat |
|
430 Calories |
|
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| Dinner | |
Grilled Halibut, Easy Eggplant Stir-Fry w/Rice, Pineapple 1 – 3 oz serving halibut, grilled 1 serving Easy Eggplant Stir-Fry 1 cup pineapple, diced 1 cup (8oz) milk, nonfat |
|
543 Calories |
|
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| Snack #1 | |
1 serving Blueberry Quesadilla 2 cups (16oz) water |
|
320 Calories |
|
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| Snack #2 | |
1 serving Power Gold Smoothie ¼ cup raisins ¼ cup whole-grain cereal O’s |
|
279 Calories |
|
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| Snack #3 | |
1 serving Fruit Compote 1 tablespoon whipped topping, fat-free |
|
128 Calories |
| Total Calories: 2078 | ||
| % Fat: 15% % Saturated Fat: 4% % Carbohydrate: 70% % Protein: 19% |
Sodium: 2110 mg Cholesterol: 112 mg Fiber: 36 g Vitamin A: 265% Vitamin C: 865% Calcium: 156% |
Grains: 5 ½ ounces Vegetables: 5 ¾ cups Fruits: 5 ½ cups Milk: 3 ¼ cups Meat and Beans: 4 ½ ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
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