Eat a healthy breakfast (whole grains, low-fat protein, low-fat dairy, fruits and vegetables).
Make half your plate fruits and vegetables.
Use a smaller plate at meals to help control the amount of food and calories you eat.
Choose foods like fat-free and low-fat milk, cheese, and yogurt to help strengthen bones.
Choose whole grains like brown rice and whole-grain pasta and bread more often.
Try out recipes that use less solid fat, salt, and sugar.
Sip water or other drinks with few or no calories.
Be active whenever you can.
The number of servings you need each day from each food group depends on your calorie needs. To determine your calorie needs and find the number of servings that is right for you, visit the MyPlate Daily Food Plan.