Healthy Eating Made Simple
In short: A healthy plate is half fruits and vegetables. The other half is grains and protein. Small changes, one at a time, make a big difference.
1 min read · Flutterli Editorial Team
Why food matters
The food you eat gives your body energy. Healthy food can help you feel better, sleep better, and stay strong.
You don't have to eat perfectly. Small changes matter.
The MyPlate idea
- Fill half your plate with fruits and vegetables.
- Fill about one quarter with grains, like rice, bread, or pasta. Whole grains are best.
- Fill about one quarter with protein, like chicken, fish, eggs, beans, or tofu.
- Add milk, yogurt, or a calcium-rich drink on the side.
Easy swaps
| Instead of | Try |
|---|---|
| Soda or sweet tea | Water, sparkling water, or milk |
| Fruit juice | A whole piece of fruit |
| White bread | Whole wheat bread |
| Chips | Popcorn, nuts, or cut-up vegetables |
| Fried chicken | Baked or grilled chicken |
Snack ideas
- An apple or banana
- Yogurt
- Carrot sticks with hummus
- A handful of nuts (if you're not allergic)
- Cheese and whole grain crackers
Where to learn more
MyPlate.gov from the U.S. Department of Agriculture has free tips, recipes, and a plan you can make for yourself.