The foods and drinks you choose

for meals and snacks can help you

be healthier now and in the future.

And it's more than eating one healthy meal

or one healthy snack.

Your food choices add up,

and they all matter.

So where to start?

First, choose foods from all five food groups

throughout the day and throughout the week.

Fruits, vegetables, grains,

protein foods, and dairy.

Your fruits and vegetables can be

fresh, frozen, dried, or canned.

Try roasting or steaming them

as a healthful option.

Try starting your day with whole grains

like oatmeal or whole grain cereal.

For extra flavor and crunch

add your favorite fruit or a handful of nuts.

Stuck in the same old routine?

Mix up your protein foods.

Try seafood twice a week.

And enjoy milk and yogurt

in recipes or on their own.

Read labels and ingredient lists to compare foods,

and choose healthier options.

Across all of your choices,

drink and eat less sodium,

saturated fat, and added sugars.

And hey, we know it's not always on a plate.

It's about making shifts no matter where you are.

Start with small changes to make

healthier choices you can enjoy.

Small changes add up to big wins.

For more information visit ChooseMyPlate.gov.