Making Your Plate

Aim to create a plate that is similar to the one below

Enjoy fruits and non-starchy vegetables on half (1/2) of your plate
Non-starchy vegetables include asparagus, broccoli, Brussels sprouts,
carrots, eggplant, mushrooms, onions, peppers, greens, tomatoes, + more!
Choose proteins, such as grilled chicken, eggs, or 90% lean beef, on one
quarter (1/4) of your plate
For the last quarter (1/4) of your plate, add your favorite whole grains or
starchy vegetables
Starchy vegetables include beans, corn, green peas, lentils, and potatoes

Remember: try to consume more unsaturated

fats than saturated, and avoid trans fat when
possible
 Fast Facts on Fats
Canola oil 7 21 11 61

Corn oil 13 57 1 29

Olive oil 15 9 1 75

Peanut oil 19 33 48

Lard 43 9 1 47

Butter 68 31 28

Coconut oil 91 2 7

0 25 50 75 100
Saturated fat is typically
= Saturated fat
solid at room temperature;
= Polyunsaturated fat (Linoleic unsaturated fat is typically
acid, an omega-6 fatty acid) liquid at room
= Polyunsaturated fat (Alpha-linoleic temperature
acid, an omega-3 fatty acid)
Aim to consume more
= Monounsaturated fat (oleic acid, unsaturated fat than
an omega-9 fatty acid) saturated fat
Check your food labels and ingredients lists for trans fat
Avoid this type of fat as much as possible, but consume < 2 grams per day
 Quick Guide to Bread Labels
Adults should aim to eat about 48 grams of whole grains per day
Try to make at least half of your grains whole

100% whole grain or Multi-grain

wheat
Contains all Includes multiple
parts of the types of grains,
grain, but they may not
including fiber, all be true whole
B vitamins, grains. Check
and your ingredient
antioxidants. list to be sure!

Whole grain or whole

Honey wheat
wheat
Made with either whole May be made
grain or whole wheat with some
flour. May include whole wheat
other grains, such as or other whole
oats, brown rice, or grains, but is
barley. Look for 100% not as
whole grain or whole nutritious as
wheat in the 100% whole
ingredients list. wheat.

Remember: look
for the whole
grain stamp and
aim for 100%
whole grain