please write one-page single-spaced  summary compared between results and plan attached 

full page, please 

high school English

MyPlate Plan
Find your Healthy Eating Style

United States Department of Agriculture

Drink and eat less sodium, saturated fat, and added sugars. Limit:

• Sodium to 2,300 milligrams a day.

• Saturated fat to 29 grams a day.

• Added sugars to 65 grams a day.

Limit

3 1/

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.

Vegetables

3 cups

Move to low-fat or
fat-free milk or yogurt

Choose fat-free milk, yogurt,
and soy beverages (soy milk)
to cut back on your saturated
fat.

Dairy

2 cups

Focus on whole fruits

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

Fruits

6 1/2 ounces

Vary your protein
routine

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

Protein

9 ounces

Make half your grains
whole grains

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

Grains

Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week.

Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions,
and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is
choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in
saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.

Food Group Amounts for 2,600 Calories a Day

Food group targets for a 2,600 calorie* pattern are:

2 cups
1 cup of fruits counts as
• 1 cup raw or cooked fruit; or
• 1/2 cup dried fruit; or
• 1 cup 100% fruit juice.

3 1/2 cups
1 cup vegetables counts as

• 1 cup raw or cooked vegetables; or
• 2 cups leafy salad greens; or
• 1 cup 100% vegetable juice.

9 ounce equivalents
1 ounce of grains counts as

• 1 slice bread; or
• 1 ounce ready-to-eat cereal; or
• 1/2 cup cooked rice, pasta, or cereal.

6 1/2 ounce equivalents
1 ounce of protein counts as

• 1 ounce lean meat, poultry, or seafood; or
• 1 egg; or
• 1 Tbsp peanut butter; or
• 1/4 cup cooked beans or peas; or
• 1/2 ounce nuts or seeds.

3 cups
1 cup of dairy counts as

• 1 cup milk; or
• 1 cup yogurt; or
• 1 cup fortified soy beverage; or
• 1 1/2 ounces natural cheese or 2 ounces

processed cheese.

Fruits
Vegetables
Grains
Protein
Dairy

MyPlate Plan
Write down the foods you ate today and track your daily MyPlate, MyWins!

Write your food choices for
each food group

Did you reach
your target?

Limit:
• Sodium to 2,300 milligrams a day.
• Saturated fat to 29 grams a day.
• Added sugars to 65 grams a day.

Limit

Be active your way:
Adults:

• Be physically active at least
2 1/2 hours per week.

Children 6 to 17 years old:
• Move at least 60 minutes every day.

Activity

Y

N

Y
N
Y
N
Y
N
Y
N

Y N

Y N

Track your MyPlate, MyWins

Center for Nutrition Policy and Promotion
January 2016

USDA is an equal opportunity provider and employer.

MyWins

* This 2,600 calorie pattern is only an estimate of your
needs. Monitor your body weight and adjust your
calories if needed.