Use MyPlate to help you fuel up with foods from each food group.

Keep on Moving!

You need at least 60 minutes of
physical activity each day. Whether
that’s skateboarding, tossing a ball,
or playing tag, every little bit counts!


Fuel Up With Fruits at Meals or Snacks
Oranges, pears, berries, watermelon, peaches, raisins, and applesauce
(without extra sugar) are just a few of the great choices.
Make sure your juice is 100% fruit juice.


Color Your Plate With Great-Tasting Veggies
Try to eat more dark-green, red, and orange vegetables, and beans and peas.


Make at Least Half Your Grains Whole Grains
Choose whole-grain foods, such as whole-wheat bread, oatmeal,
whole-wheat tortillas, brown rice, and light popcorn, more often.


Vary Your Protein Foods
Try fish, shellfish, beans, and peas more often. Some tasty ways include a bean
burrito, hummus, veggie chili, fish taco, shrimp or tofu stir-fry, or grilled salmon.


Get Your Calcium-Rich Foods
Choose fat-free or low-fat milk, yogurt, and cheese at meals or snacks.
Dairy foods contain calcium for strong bones and healthy teeth.

Know Your “Sometimes” Foods

Look out for foods with added sugars or solid fats.
They fill you up so that you don’t have room for the foods that help you eat smart and play hard.

US Department of Agriculture 2012, Eat Smart to Play Hard, U.S. Department of Agriculture, Food and Nutrition Service, September 2012, FNS-451

Learn more about the author(s)


Also of Interest:

Colorful Roll
Help your preschooler learn their fruits and vegetables with this fun and interactive game.
Lindsay, A. 2020, Extension | University of Nevada, Reno
Nutrition Facts Label: Understanding the Label
The Nutrition Facts label is designed to provide consumers with relevant information and nutrient content of food products being consumed. Learn how to read a nutrition facts label.
Buffington, A., Lindsay, A. 2019, Extension | University of Nevada, Reno
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Growing Sweet Potatoes in the Desert
Sweet potatoes easily grow in the desert and provide necessary vitamins and nutrients. By implementing the proper gardening techniques, everyone can enjoy the tasty treat. Sweet potatoes like a hot growing season, making southern Nevada an ideal place for them.
Wynne, T., Robinson, M.L., Callaghan, A. 2017, Extension | University of Nevada, Reno, Fact Sheet FS-17-02
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Results From a Workplace Health and Wellness Program
In March 2013, University of Nevada Cooperative Extension received a grant to develop, implement and evaluate a six month pilot Workplace Health and Wellness program for employees at a local business. The program was to be delivered between April 1, 2013 and September 30, 2013.
Powell, P. 2016, Extension, University of Nevada, Reno, Special Publication-16-05
A comparison of beliefs and attitudes about body image, eating and weight between incarcerated and non-incarcerated females.
This study looks at behavioral health associated with weight concerns, body image, obesity and eating pathologies. Left untreated these may serve as triggers for relapse. The study observed differences in beliefs and attitudes about body image, eating and weight between incarcera...
Lindsay, A. 2015, UNLV Dissertation