Champions for Change Banner
Make Half Your Plate Fruits and Vegetables

Being Healthy Means Eating Healthy - Every Day!

We want our kids to have a chance to live a long, healthy life. So we’re making important changes – starting with the way our families eat.
Why Eat Healthy?​
The foods we eat affect ou​r health, bodies and minds. Eating healthy means filling half our plates with fruits and vegetables. As Champions for Change, we follow the “MyPlate” rules – or these 10 Tips to a Great Plate.
MyPlate shows the five food groups that are the basis for a healthy diet.
 
How many fruits and vegetables do you need?
A good tip to follow is to fill half your plate with colorful fruits and vegetables. The good news is that there are hundreds of fruits and vegetables, so it’s easy to eat a colorful variety. Fruits and vegetables come in many different forms. Fruits and vegetables may be fresh, cooked, canned, frozen, or dried. They can be eaten whole, cut-up, mashed, or puréed. And 100% fruit or vegetable juice counts too!
 
How can you fill half your plate with fruits and vegetables?
There are many ways to eat healthy at every meal and snack. We have almost 100 healthy recipes to help you and your family eat healthy all day and every day. You can also check out our Tips for Eating Healthy to learn how you can enjoy more fruits and vegetables at home, school, work, and in your community.
Why is it good to eat fruits and vegetables every day?
Fruits and vegetables help your body get the vitamins, minerals, fiber, and nutrients it needs to be healthy. They are also low in sodium and calories, and most are fat free. As part of a balanced plate, fruits and vegetables may help you and your family:
  • Lower your risk of obesity, type 2 diabetes, high blood pressure, and some types of cancer.
  • Control weight.
  • Have more energy.
  • ​Look and feel great.
 
Fruits and vegetables may also help your child:​
  • Focus and do better in school.
  • Grow and develop a strong body.
  • Feel good about themselves.
  • Lower their risk for obesity that could lead to type 2 diabetes.
Healthy Hints
Balance Your Calories…
  • Enjoy your food, but eat less.
  • Avoid oversized portions.
Enjoy More...
  • Fruits and vegetables: Make half your plate fruits and vegetables.
  • Whole grains: Make at least half your grains whole grains.
  • Nonfat or lowfat (1%) milk: Switch from whole milk to nonfat or lowfat (1%) milk.

Enjoy Less...

  • Salt: Choose foods like soup, bread, and frozen meals with less sodium (salt).
  • Sugary Drinks: Drink water instead of sugary drinks.
Helpful Tools