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Make half your plate fruits and vegetables Any vegetable or 100% vegetable juice counts Eat more red, orange and dark- green vegetables Vegetables Vary your veggies Make half your plate fruits and vegetables Buy fruits that are fresh, frozen, canned or dried or 100% juice Add fruit to meals as side dishes or desserts Fruits Focus on fruits Substitute whole grains for refined ones, such as brown rice instead of white rice Look for the words “100% whole grain” or “100% whole wheat” on the food label Grains Make half your grains whole Eat a variety of protein-rich foods, such as lean beef, poultry, eggs, fish, beans, peas, nuts and soy Go lean by choosing beef cuts with the words “round” or “loin” on the label Protein Go lean with protein Switch to low-fat or fat-free milk, yogurt and other milk products If you are lactose intolerant, try lactose-free milk or fortified soymilk Dairy Get your calcium-rich foods The Beef Checkoff through the National Cattlemen’s Beef Association 17201 031240

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Page 1: Make half Substitute Eat a variety Switch to

Make half your plate fruits and vegetables

Any vegetable or 100% vegetable juice counts

Eat more red, orange and dark-green vegetables

Vege

tabl

esVa

ry y

our v

eggi

es

Make half your plate fruits and vegetables

Buy fruits that are fresh, frozen, canned or dried or 100% juice

Add fruit to meals as side dishes or desserts

Frui

tsFo

cus

on fr

uits

Substitute whole grains for refi ned ones, such as brown rice instead of white rice

Look for the words “100% whole grain” or “100% whole wheat” on the food label

Gra

ins

Mak

e ha

lf yo

ur g

rain

s w

hole Eat a variety

of protein-rich foods, such as lean beef, poultry, eggs, fi sh, beans, peas, nuts and soy

Go lean by choosing beef cuts with the words “round” or “loin” on the label

Pro

tein

Go

lean

with

pro

tein

Switch to low-fat or fat-free milk, yogurt and other milk products

If you are lactose intolerant, try lactose-free milk or fortifi ed soymilk

Dai

ryGe

t you

r cal

cium

-rich

food

s

The Beef Checkoff through the National Cattlemen’s Beef Association 17201 031240Funded by The Beef Checkoff

Page 2: Make half Substitute Eat a variety Switch to