Healthy Children - July 2016

MyPlate, My Wins

Healthy Eating Solutions for Everyday Life


Focus on while fruits and select 100% fruit juice when choosing juices. Buy fruits that are dried, frozen, canned, or fresh, so that you can always have a supply on hand.

Daily Food Target * - 2 cups

1 cup counts as: 1 large banana, 1 cup mandarin oranges, ½ cup raisins, 1 cup 100% grapefruit juice


Eat a variety of vegetables and add them to mixed dishes like casseroles, sandwiches, and wraps. Fresh, frozen, and canned count, too. Look for “reduced sodium” or “no-salt-added” on the label.

Daily Food Target* - 2 ½ cups

1 cup counts as: 2 cups raw spinach, 1 large bell pepper, 1 cup baby carrots, 1 cup green peas, 1 cup mushrooms


Choose whole-grain versions of common foods such as bread pasta, and tortillas. Not sure if it’s a whole grain? Check the ingredients list for the words “whole” or “whole grain.”

Daily Food Target* - 6 ounces

1 ounce counts as: 1 slice of bread, ½ cup cooked oatmeal, 1 small tortilla, ½ cup cooked brown rice, ½ cup cooked grits

Dairy: Choose low-fat (1%) or fat-free (skim) dairy. Get the same amount of calcium and other nutrients as whole milk, but with less saturated fat and calories. Lactose intolerant? Try lactose-free milk or a fortified soy beverage.

Daily Food Target * - 3 cups

1 cup counts as: 1 cup milk, 1 cup yogurt, and 2 ounces processed cheese


Eat a variety of protein foods such as beans, soy, seafood, lean meats, poultry, and unsalted nuts and seeds. Select seafood twice a week. Choose lean cuts of meat and ground beef that is at least 93% lean.

Daily Food Group Target*- 5 ½ ounces

1 ounce counts as: 1 ounce tuna fish, ¼ cup cooked beans, 1TBSP peanut butter, 1 egg


*Daily Food Group Targets – Based on a 2,000 Calorie Plan – visit for a personal plan