HEALTHYTEXAS.TAMU.EDU Name Title Adapted from the Texas A&M AgriLife Master Wellness Volunteer MyPlate Series

HEALTHYTEXAS.TAMU.EDU MyPlate

Make at least half your grains whole.

Grains: Whole Grains and Refined Grains Whole grains: entire grain kernel (bran, germ, and endosperm) whole-wheat flour oatmeal whole cornmeal corn tortillas brown rice popped corn Refined grains: minus bran or germ due to milling white flour white bread white rice flour tortilla

Vary your veggies. Make half your plate fruits and vegetables.

Vary Your Veggies Select from all 5 vegetable subgroups several times a week Emphasize: Dark Green Red & Orange Dry Beans & Peas

Focus on fruits. Make half your plate fruits and vegetables.

Better Fruit Choices Fresh fruit in season Lower in added sugar

Get your calcium-rich foods. Switch to fat-free or low-fat (1%) milk.

Better Milk Choices Lower in fat, saturated fat, and cholesterol Lower in sodium

Go lean with protein.

Better Protein Foods Choices Seafood Lean meats Lower in saturated fat Lower in cholesterol Lower in sodium Bake, boil, broil, or grill

HEALTHYTEXAS.TAMU.EDU