Nutrition Knowledge in Six Small Steps

We make USDA's MyPlate recommendations easy to use in everyday life. Check out these tips below:

Fruit and Veggie Forward

Fruits and vegetables are packed with vitamins, minerals, fiber, and antioxidants that support overall health and reduce the risk of chronic diseases like heart disease, diabetes, and cancer.

• Fill half your plate with fruits and veggies at every meal.
• Fresh, frozen, or canned all count!
• Key nutrients include Vitamin A (eyes), Vitamin C (immunity), potassium (blood pressure), and folate (can support memory and pregnancy health).

Naturally Sweet

Most added sugars come from drinks like soda, sweet tea, lemonade, and fruit drinks. Added sugars can contribute to weight gain, cavities, diabetes, and heart issues.

• Women: limit to 6 tsp/day (~100 cal)
• Men: limit to 9 tsp/day (~150 cal)
• Kids 2–18: no more than 6 tsp/day; under 2: try to avoid added sugars.
• Opt for naturally sweet foods like fruit and milk instead of sugary drinks.

Aim for Whole Grains

Whole grains are high in fiber, vitamins, and minerals. They help your body stay regular and reduce risks for heart disease, obesity, and type 2 diabetes.

• Swap white bread, rice, or pasta for whole-wheat, brown rice, quinoa, or oatmeal.
• Look for cereals with 10–19% Daily Value fiber (excellent if 20%+).

A Wealth of Calcium

Calcium and Vitamin D are essential for strong bones and teeth. Dairy and fortified non-dairy options can help meet your needs.

• One serving examples: 1 cup milk or yogurt, 1½ oz natural cheese, ½ cup ricotta, or 1 cup fortified plant milk.
• Non-dairy sources: tofu, soy products, leafy greens, almonds, canned fish with bones, fortified orange juice.
• Pick unsweetened milk alternatives to avoid extra sugar.

Watch for Sodium

Too much sodium can raise blood pressure and stress the heart.

• Rinse canned veggies to cut sodium 10–40%.
• Skip the salt shaker.
• Use herbs, spices, and citrus juice for flavor instead of salt.

Keep Hydrated

Water keeps your body hydrated, regulates temperature, helps joints, and supports digestion and performance.

• Carry a water bottle and sip throughout the day.
• Add lemon, lime, or mint for flavor.
• Choose water over sugary drinks or soda.
• Low-fat milk, 100% juice, or low-sodium soups are good alternatives.

Steph & Ned’s Health Shorts

Check out these animated shorts featuring Steph and Ned, showing small steps we can take to improve overall health!

English Playlist:

Spanish Playlist: