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The benefits of healthy eating add up over time, bite by bite. Small changes matter. Start Simple with MyPlate.

A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients. Make every bite count.

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Food Group Amounts for 1,800 Calories a Day for Ages 14+ Years

Fruits

11/2 cups

Focus on whole fruits

Focus on whole fruits that are fresh, frozen, canned, or dried.

Vegetables

21/2 cups

Vary your veggies

Choose a variety of colorful fresh, frozen, and canned vegetables—make sure to include dark green, red, and orange choices.

Grains

6 ounces

Make half your grains whole grains

Find whole-grain foods by reading the Nutrition Facts label and ingredients list.

Protein

5 ounces

Vary your protein routine

Mix up your protein foods to include seafood; beans, peas, and lentils; unsalted nuts and seeds; soy products; eggs; and lean meats and poultry.

Dairy

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