MyPlate 我的餐盘
Fruits & Vegetables 水果和蔬菜
Make half of your plate fruits and vegetables. 增加水果和蔬菜的份量，占餐盘的一半。
Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. 食用多种多样的蔬菜，尤其是深绿色、红色和橙色的蔬菜以及豆类。
Add fruits to meals and snacks. 在正餐和零食中增加水果。
Grain 谷物
Make at least half your grains whole. 选择谷类食物时，至少有一半是全谷物。
Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. 选择100%的全谷物面包、麦片、饼干、意面和糙米。
Protein 蛋白质
Vary your protein choices. 选择不同的蛋白质来源。
Twice a week, make seafood the protein on your plate. 每周至少食用两次海鲜。
Keep meat and poultry portions small and lean. 食用小份量的瘦肉和禽类。
Dairy 乳制品
Switch to fat-free or low-fat milk. 选择脱脂或低脂牛奶。
Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. 脱脂和低脂牛奶中钙和其他必需营养素的含量与全脂牛奶相同， 但脂肪和热量却更低。
If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverages. 如果你对乳糖不耐受， 可以尝试无乳糖牛奶或钙强化豆饮。
Cut back on sodium and empty calories from solid fats and added sugars. 减少钠的摄入量， 避免固体脂肪和添加糖的摄入。
Look out for salt (sodium) in food you buy. Compare sodium in foods and choose those with lower numbers. 购物时， 查看盐（钠）的含量， 选择含钠较低的食物。
Drink water instead of sugary drinks. 多喝水，少喝含糖饮料。
Fruits & Vegetables 水果和蔬菜
Make half of your plate fruits and vegetables. 增加水果和蔬菜的份量，占餐盘的一半。
Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. 食用多种多样的蔬菜，尤其是深绿色、红色和橙色的蔬菜以及豆类。
Add fruits to meals and snacks. 在正餐和零食中增加水果。
Grain 谷物
Make at least half your grains whole. 选择谷类食物时，至少有一半是全谷物。
Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. 选择100%的全谷物面包、麦片、饼干、意面和糙米。
Protein 蛋白质
Vary your protein choices. 选择不同的蛋白质来源。
Twice a week, make seafood the protein on your plate. 每周至少食用两次海鲜。
Keep meat and poultry portions small and lean. 食用小份量的瘦肉和禽类。
Dairy 乳制品
Switch to fat-free or low-fat milk. 选择脱脂或低脂牛奶。
Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. 脱脂和低脂牛奶中钙和其他必需营养素的含量与全脂牛奶相同， 但脂肪和热量却更低。
If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverages. 如果你对乳糖不耐受， 可以尝试无乳糖牛奶或钙强化豆饮。
Cut back on sodium and empty calories from solid fats and added sugars. 减少钠的摄入量， 避免固体脂肪和添加糖的摄入。
Look out for salt (sodium) in food you buy. Compare sodium in foods and choose those with lower numbers. 购物时， 查看盐（钠）的含量， 选择含钠较低的食物。
Drink water instead of sugary drinks. 多喝水，少喝含糖饮料。
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