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

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!

Fruit

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.

Vegetables

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

Grains

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.

Protein

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.

Dairy

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.

Learn more about the author(s)

Eat Smart to Play Hard

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!

Fruit

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.

Vegetables

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

Grains

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.

Protein

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.

Dairy

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.

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