Vegetables 
Fill half your plate with a variety of raw and cooked vegetables. Try to include at least one green vegetable and one other color of vegetable with every meal. 

Proteins
Include a variety of healthy plant proteins such as legumes, nuts and seeds, and animal proteins like fish, poultry, eggs and dairy.

Whole Grains & Starches
Include one-fourth of your plate with high-fiber whole grains such as brown rice, quinoa, oats, whole grain breads and pastas or starchy vegetables like sweet potatoes and squash.

Healthy Fat
Includes fats from Whole Foods such as avocado, nuts, seeds and fatty fish. Use cold pressed oils such as olive and sesame for dressings and marinades and olive oil, coconut oil and butter for cooking and baking.

Fruits
Consume a variety of fruits each day with meals, snacks, or as a healthy desert choice.

Water
Satisfy your thirst with water.

Adapted from the Harvard School of Public Health and USDA My Plate.