Follow these guidelines:

• Half the plate is vegetables and fruits. Examples are broccoli, carrots, mushrooms, tomatoes, apples, oranges, and blueberries.
• One-fourth of the plate is whole grain foods. Examples are whole grain bread, brown rice, oatmeal, and whole grain cereal.
• One-fourth is protein foods. Examples are lean beef, chicken, turkey, pork, fish, tofu, eggs, beans, and lentils.
• Make water your drink of choice.