Eating Healthy by

Personalizing MyPlate
This plate is used to encourage individuals to choose a variety of healthy foods that you
enjoy! Healthy foods can come fresh, frozen, canned, or dried. Use the plate proportions as
a tool to guide you into making healthier decisions.

Brown rice, oatmeal,

whole-grain bread, pasta
Assorted fruit (berries, or crackers Water
bananas, apples, grapes,
pears, peaches)
Vegetables and Fruit

Whole
Grains

Protein

Non-starchy vegetables (green

Lean meats, poultry, eggs; seafood;
leafy vegetables, cauliflower,
beans, peas, lentils, nuts, seeds, soy
carrots, asparagus); starchy
products (tofu); dairy products
vegetables (sweet potatoes, corn,
(lower fat milk, yogurt, and cheese)
peas)

Planning your plate:

This plate is equivalent to the U.S. Fill half your plate with vegetables and fruits.
Dietary Guidelines for Americans and One-quarter of your plate with whole grain foods.
MyPlate, however the Canadian One-quarter of your plate with protein foods.
guidelines recommend combining dairy Choose plant-based protein options more often.
with the protein category. Select foods that have little to no added sodium,
https://food-guide.canada.ca/en/tips-for-healthy-eating/make-healthy-meals-with-the-eat-well-plate/ sugar, and saturated fat.
Make water your drink of choice.
A balanced meal does not have to be on
just a plate. There are more ways than one
to incorporate a variety of healthy foods

Vegetables and Fruit

into your meals. Use this plate as a guide Whole
to reference for proportions. Grains
in a bowl
in a lunch box
on a shared platter
buffet-style Protein
This plate would also guide as a tool when
preparing mixed dishes, like in a:
Soup
Casserole
Stir-fry

Some ideas to include fruits and vegetables during snack time:

Vegetables with hummus
Sliced celery with peanut butter
Fruit with whole-grain crackers
Mixed berries in fat-free yogurt

Use the plate as a guide to add fruits and vegetables to your breakfast:
Sliced banana on top of whole grain toast with peanut butter
Fill half of your bowl of oatmeal with mixed berries and chopped fruit
Make a vegetable omelette with a side of fruit and half a whole grain bagel

Preparing lunch or dinner can be just as easy. Be sure to reference the plate
method to ensure you are including all 3 of the categories into your meals.
Grilled chicken on lightly toasted whole-grain bread and topped with lettuce, tomato,
onion and fruit on the side
Cooked salmon with brown rice, assorted vegetables and citrusy fruit
Whole grain pasta with turkey meatballs and tomato paste and lightly grated zucchini,
carrots and parmesan cheese
Add diced fruit, vegetables, and quinoa to a fresh tossed salad