Keys to Balancing Your Plate 

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GRAINS: 1/4 of your plate

Whole grains such as whole wheat, quinoa, millet, bulgur, whole wheat bread or pasta, brown or wild rice, hot or cold cereals made from whole grains. 

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PROTEIN: 1/4 of your plate

Baked or grilled lean meat, skinless chicken and turkey, eggs, fresh seafood and shellfish, Greek yogurt, tofu, beans, and lentils. 

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FRUITS AND/OR VEGGIES: 1/2 of your plate

Pick anything you like! Can be raw, sauteed, or grIlled. 

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DAIRY OR DAIRY ALTERNATIVE: aim for 1 serving with each meal. Organic milk, yogurt, cheese, unsweetened dairy free milks such as almond, soy, or coconut milk.