Get Choosemyplate Gov Daily Checklist

Learn how much you need from each food group. Get a personalized MyPlate Plan that's right for you. The plan is based on your age, sex, height, weight, and physical activity level.

Eat Healthy Fruits, vegetables, whole grains, protein foods, and fat-free or low-fat dairy products are healthy choices. Eat different types of protein foods in your diet. This can include seafood, lean meats, poultry, beans, peas, lentils, nuts, seeds, and eggs.

Your food plan is personalized, based on your age, sex, height, weight, and physical activity level.

Daily Grain Table Daily Recommendations*Total Grains in ounce-equivalentsGirls9-13 yrs 14-18 yrs5 to 7 oz-equiv 6 to 8 oz-equivBoys9-13 yrs 14-18 yrs5 to 9 oz-equiv 6 to 10 oz-equivWomen19-30 yrs 31-59 yrs 60+ yrs6 to 8 oz-equiv 5 to 7 oz-equiv 5 to 7 oz-equiv3 more rows

How MyPlate Works. MyPlate has sections for vegetables, fruits, grains, and protein foods, as well as a "cup" on the side for dairy. Color-coded sections — green for veggies, red for fruits, orange for grains, purple for protein, and blue for dairy — show at a glance how much of these foods to eat.

Eat Healthy Fruits, vegetables, whole grains, protein foods, and fat-free or low-fat dairy products are healthy choices. Eat different types of protein foods in your diet. ... Limit foods and beverages higher in added sugars, saturated fat, and sodium.

After entering information such as height and weight, users are asked to select their daily calorie goal – easy, moderate or challenging, or a custom option. Each of these promises weight loss. The app gives the amount of weight you can lose per week and the expected number of weeks by which you can attain this goal.

Limit saturated fat to 27 grams a day. Limit added sugars to 60 grams a day. Limit the extras (solid fats and sugars, also called "empty calories") to 350 calories a day.